Sunday June 19th
22.06.19
INTENDED STIMULUS
8:00-13:00
15:00 Time CAP.
DB loading should allow for athletes to move at a fast walk or slow jog.
Finish both the knees-to-elbows and lunges in 1:00 each.
Manage grip fatigue throughout the workout with planned breaks on the knees-to-elbows.
RX
3 rounds for time:
200-m DB farmers carry (30/20 lb)
15 knees-to-elbows
10 DB overhead walking lunges
LEVEL 2
3 rounds for time:
200-m DB farmers carry (25/15 lb)
15 knees-to-armpits
10 DB overhead walking lunges
LEVEL 1
3 rounds for time:
200-m DB farmers carry (20/10 lb)
15 hanging knee raises
10 DB overhead or front-rack walking lunges
SKILL WORK
Pre-workout:
For reps:
1:00 shuttle runs
– Rest 1:30
1:00 shuttle runs
– Rest 1:00
1:00 shuttle runs
– Rest :30
1:00 shuttle runs
– 25 ft down and back = 1 rep
STRETCHING
3 sets:
:30 lacrosse ball foot roll/foot
:30 sitting toe reach stretch
WHITE BOARD BRIEF
Target time | 8:00-13:00
We’re closing out the week with a medium-length triplet that feels like a simple workout, but with a twist on each movement.
The DBs carry is more like a weighted run because of the light load, and we do want athletes to run with the DBs. Adding the knees-to-elbows is a tweak on the typical T2B that we often see, and the DB overhead lunges are a more challenging variation of the lunge, but with a lighter load that should be more manageable.
The farmers carry should be what slows down the most in this workout. Every round should be done in 1-2 sets with a run or jog and not a casual walk. Loading used should allow for this in a time frame of 1:00-2:00.
The knees-to-elbows should be done in 1-3 quick sets. Scale the ROM to complete 5 reps at a time with no more than :10 of rest between each.
The DB overhead lunges can get sticky, but today we want to mow through them. If needed, we can have a second set of DBs for the lunges to ensure we can maintain a rock-solid overhead position without any bending. If the elbows need to bend, the load is too heavy.
