22.02.13

INTENDED STIMULUS

Finish the v-ups with 3:00+ to complete 600-m or more of running.

Complete the DB snatches in 2-3 sets.

Move with intent on the farmers carry.

Sprint the first run and move faster than usual at the end.

RX

On a 15:00 clock for distance:
600-m run
50 DB snatches (50/35 lb)
400-m single-DB farmers carry (50/35 lb)
30 V-ups

Then …
Row in remaining time.

LEVEL 2

On a 15:00 clock for distance:
600-m run
50 DB snatches (40/25 lb)
400-m single DB farmers carry (40/25 lb)
30 V-ups

Then…
Row in remaining time.

LEVEL 1

On a 15:00 clock for distance:
400-m run
50 DB snatches (25/15 lb)
200-m single DB farmers carry (25/15 lb)
30 sit-ups

Then…
Row in remaining time.

SKILL WORK

Post-workout:
5 sets:
:20 max pull-ups
– Rest :40

STRETCHING

2 sets:
:30 lacrosse ball foot roll/side
:30 forearm stretch/side

WHITE BOARD BRIEF

Target | 800-m or more

To round out the week we have a running/rowing workout with some lifting and gymnastics thrown in the middle to make things harder. This workout should feel like a short sprint at the start, quickly moving through the snatches, carry, and v-ups in large sets, and a 3:00-5:00 row, if not longer, at an aggressive pace to end.

The first run shouldn’t take longer than 3:00, the DB snatches should be somewhere between 2:00-3:00, the carry less than 2:30, and the v-ups should be done in sets of 7-10 or more.

This should leave us with at least enough time to complete 800-m at the back end of the workout. For that row, we want you to row at a stronger pace than you normally would. Despite being at the end of the workout, think about rowing at 90% or more of your best 2000-m time.

After the workout, we’ll get some extra skill and volume in on our pull-ups.