Sunday July 3rd
22.07.03
INTENDED STIMULUS
20:00-25:00
Work on higher skills and cycling heavier loads under fatigue.
Rope climbs should be performed as fast singles.
Athletes should be able to complete 5+ unbroken hang power cleans without having to rest the bar.
Perform fast, small sets of burpees to keep intensity high.
One athlete works while the other planks.
RX
3 rounds for time with a partner:
6 rope climbs
18 hang power cleans (185/125 lb)
54 bar-facing burpees
– Resting partner holds a plank in a push-up position.
LEVEL 2
3 rounds for time with a partner:
4 rope climbs
18 hang power cleans (135/95 lb)
54 bar-facing burpees
– Resting partner holds a plank in a push-up position.
LEVEL 1
3 rounds for time with a partner:
12 rope pull-to-stand
18 hang power cleans (75/45 lb)
54 burpees
– Resting partner holds a plank in a push-up position.
SKILL WORK
Rest, stretch, recover
STRETCHING
2 sets:
1:00 standing leg swings (front and back)
:30 standing forward bend stretch
WHITE BOARD BRIEF
TARGET TIME | 20:00-25:00
Today’s workout is a partner-style workout. Athletes should look to split all the reps evenly. While one partner is working, the other is resting.
Athletes should expect their grip and upper body pulling to become fatigued quickly.
The game plan for today’s workout should be small and fast reps on each movement. For example, quick singles on the rope climbs and reps of 5-10 on the bar-facing burpees.
Stress smaller and faster sets on the burpees. Teams who perform more than 10+ reps a time are likely to lose speed and intensity compared to teams doing 5-10 reps. The athletes who are also doing larger than 10 reps at a time are likely to over-fatigue themselves which will then negatively affect their other movements as well.
The hang power cleans can be performed unbroken for some athletes, but most will break these up into 2 sets. Each athlete should be able to perform 5+ unbroken reps every time they pick up the barbell. Stress to your athletes that this weight isn’t meant to become overly heavy. At no point should athletes have to do less than 3 reps at a time, regardless of how fatigued they are.
