Sunday June 11th
23.06.11
INTENDED STIMULUS
Handstand walks in less than 1:00.
10+ ring dips/round.
High degree of muscular fatigue from two upper-body pressing movements.
Opportunity to work stamina and skill simultaneously.
RX
6 x 2:00 rounds:
50-ft handstand walk
Max ring dips in the remaining time
– Rest 1:00 between rounds.
– Score is total dips.
LEVEL 2
6 x 2:00 rounds:
1:00 handstand walk attempts
Max strict/ring dips in the remaining time
– Rest 1:00 between rounds.
– Score is total dips.
LEVEL 1
6 x 2:00 rounds:
30 piked or plank shoulder taps
Max burpees in the remaining time
– Rest 1:00 between rounds.
– Score is total burpees.
SKILL WORK
Post-workout:
5 sets:
15 banded deadlifts
20 banded pull-aparts
– A banded deadlift is where feet are on a band and an athlete holds the other end for deadlifts; no barbell or load aside from the band.
STRETCHING
1:00 doorway pec stretch/side
1:00 figure 4 on wall/ side
WHITE BOARD BRIEF
Target | 10+ dips/round.
This high-skill gymnastics couplet uses the shoulders in a combination that will cause quick fatigue.
The stimulus of this workout is to complete the HS walks in under 1:00 and accumulate more than 10 dips/ round.
If you can tackle that stimulus head-on, plan to pace the first 3-4 rounds, feeling like you could have gone faster.
If fatigue does set in, longer-than-usual rest should be taken to allow for dips with a good range of motion.
If you are on the verge of these skills, scale the volume of HS walking or scale to pike shoulder taps to allow for steady and consistent dips from start to finish.
