23.07.09

INTENDED STIMULUS

12:00-18:00. (20 min CAP)

Move back and forth between the row and V-ups.

Expect movement interference; midline fatigue will transfer over to the row.

Athletes should maintain a consistent pace without a lot of rest time.

RX

50/45-40/36-30/27-20/18-10/9:
Calorie row
10-20-30-40-50:
V-ups
– Move back and forth between movements; ie: 50 cal, 10 v-ups, 40 cal, 20 v-ups, etc.

LEVEL 2

50/45-40/36-30/27-20/18-10/9:
Calorie row
10-20-30-40-50:
Tuck-ups / Single leg V-Ups
– Move back and forth between movements; ie: 10 cal, 10 tuck-ups, 40 cal, 20 tuck-ups, etc.

LEVEL 1

40-30-20-10-5:
Calorie row
:15-:15-:30-:45-1:00
Cumulative hollow hold
– Move back and forth between movements.

SKILL WORK

Post-workout:
Accumulate:
For load and quality:
15 Turkish get-ups/arm
– Increase load as you are able.

STRETCHING

:30 hamstring stretch/leg
:30 sit and reach (straddle)
:30 cobra stretch

WHITE BOARD BRIEF

Target Time | 12:00-18:00. (20 min CAP)

We have a fun couplet down and back up ladder today.

Choose one variation of the V-up and maintain consistent range of motion entire workout. This should be a variation that you can continue to move through without resting much each set.

If you don’t have a V-up or tuck-up, scale to a timed hollow hold.

Focus on maintaining sound form and an upright torso on the calorie row sets.

We’ll wrap with Turkish get-up skill work before calling it a day!