22.03.13

INTENDED STIMULUS

Finish in 7:00-10:00.

Deadlift with an unconventional stance.

Try to run with the kettlebells.

Avoid single-unders, practice double-unders.

RX

3 rounds for time:
20 KB deadlifts (53/35 lb)
60 double-unders
100-ft KB farmers carry

LEVEL 2

3 rounds for time:
20 KB deadlifts (44/26 lb)
60 double-unders (60 sec time cap)
100-ft KB farmers carry

LEVEL 1

3 rounds for time:
20 KB deadlifts (26/18 lb)
90 single-unders (60 sec time cap)
100-ft KB farmers carry

SKILL WORK

Pre-workout:
Every 1:30 for 5 sets:
8 heavy KB swings
– Go heavier than you would for a workout.

STRETCHING

2 sets:
1:00 standing leg swings (front and back & side to side)

WHITE BOARD BRIEF

Target time | 7:00 10:00.

We’re closing out the week with a fast, three-round triplet. This workout is intended to be done quickly. It’ll probably go by faster than you expect because of the fast cycle time of all the movements.

We want to see the deadlifts done unbroken, or maybe in 2 quick sets in the second and third rounds. Athletes can use any style deadlift they want as long as the spine remains neutral.

The double-unders shouldn’t take longer than 1:15 at most. And while this should be a sprint-ish workout, the goal today is to practice a jump-rope variation that moves us closer to double-unders. This could be 1:00 of attempts, or a single-under variation.

100 feet for the carries looks longer than it is. This is a short distance, so rather than walking with the KBs, we want athletes to jog as best they can.

Go fast and have fun with this workout. Keep the scales simple and just let it rip!