Sunday March 26th
23.03.26
INTENDED STIMULUS
11:00-16:00.
Maintain sets of 10+ on the DB snatches.
Ring push-ups in 2:00 or less.
Significant upper-body pressing redundancy and heavy shoulder fatigue.
RX
3 rounds for time:
30 alternating DB snatches (50/35 lbs)
25 ring push-ups
100 double-unders
LEVEL 2
3 rounds for time:
30 alternating DB snatches (40/25 lbs)
15 ring push-ups or 25 push-ups
75 double-unders (2:00 max)
LEVEL 1
3 rounds for time:
20 alternating DB snatches (25/15 lbs)
15 push-ups
150 single-unders
SKILL WORK
Post-workout:
1 set:
Max ring row hold (top of row)
– Rest 1:00
Max ring rows
– Rest 1:00
Max ring row hold (top of row)
STRETCHING
1:00 alternating scorpion stretches
:30 lat-shoulder stretch/arm
:30 lacrosse ball roll/foot
WHITE BOARD BRIEF
Target time | 11:00-16:00.
Closing out the week is a shoulder burner where each movement will significantly impact the next.
This workout is designed to challenge upper-body stamina with the ring push-ups as the sticky point and the DB snatches and double-unders as opportunities to keep the heart rate high.
To maintain the stimulus of the workout, the snatches need to be light enough to take no longer than 1:30 for 30 reps and the load should be reduced to do so.
The push-ups will inevitably fatigue and need to be broken into smaller sets and that’s okay. However, the first round must be done in 3 sets or less to hedge off that fatigue.
If maintaining no fewer than push-up sets isn’t manageable, stick with the volume and change the height of the rings or press from the knees to maintain the unique stimulus of this movement.
The goal of the double-unders is to keep the heart rate high, but to manage a tougher skill while the shoulders are fatigued. We’ll reduce the volume of reps or perform speed steps, rather than single-unders.
