Sunday June 12th
22.06.12
INTENDED STIMULUS
Finish in 8:00-12:00.
Complete the deadlifts in 1-2 sets.
Finish the L-sits in 2-3 sets every round.
Focus on the technique of the “L” rather than just getting it done. Keep your legs straight and as high as possible.
RX
5 rounds for time:
15 deadlifts (225/155 lb)
:30 hanging L-sit hold
LEVEL 2
5 rounds for time:
15 deadlifts (185/125 lb)
:20 hanging L-sit hold
LEVEL 1
5 rounds for time:
15 deadlifts (135/95 lb)
:30 hanging tuck hold
SKILL WORK
Pre-workout:
EMOM 8:
1 deadlift
– Rest with the remaining time in the minute.
– Increase load across as many sets as possible.
STRETCHING
1:00 foam roll low back
1:00 piriformis stretch/side
WHITE BOARD BRIEF
Target time | 8:00-12:00
Our last workout of the week is a mix of fast and slow with some moderate deadlifts and an isometric gymnastics hold.
The load of the deadlifts is moderate and shouldn’t feel light, but should be moved fairly handily with every round completed in 1-2 sets. These should be tough, but manageable.
The L-sit hold is an opportunity to feel challenged. Athletes should be able to maintain :10 intervals on the bar with no more than :10-:15 of rest between sets.
We want the early rounds to be done under 2:00 because we expect later rounds to slow down. If needed, the total time of the L-sits can be reduced to :20.
However, although we do want the L-sits to be challenging, we also want to see high quality positions. The movement only counts if the knees are level with the hips. If we can’t maintain that, the movement can be scaled to a tuck hold with the legs at 90 degrees.
