Sunday November 14th

21.11.14

INTENDED STIMULUS

1.) Complete each round of movements in 4 sets or less.
2.) Use a deadlift load you can repeat sets of 5-7 reps without dropping.
3.) Avoid scaling the ring dip volume, use assistance.
4.) Spend extra sets and reps building up to your desired deadlift weight

RX

For Time:
21-15-9
TNG Deadlifts (225/155#)
Strict Ring Dips

*5 Burpee penalty for dropping bar

LEVEL 2

For Time:
21-15-9
TNG Deadlifts (185/125#)
12-9-6
Strict Ring Dips / Dips / Box Dips

*5 Burpee penalty for dropping bar

LEVEL 1

For Time:
21-15-9
TNG Deadlifts (95/65#)
Box Dips

*5 Burpee penalty for dropping bar

SKILL WORK

Pre-Workout:
5 Sets For Load:
5 Deadstop Double Overhand
TNG Deadlifts

*5 Burpee penalty for dropping bar

STRETCHING

3 Sets:
:30 Couch Stretch / Side
:45 Sit and Reach Stretch

WHITE BOARD BRIEF

Target | <12:00, fastest times <6:00
• Today’s workout hones in on both your strength and sprinting skills. We will spend 5 sets of 5 reps focusing
on deadlift strength before the workout. If you are planning on performing this workout as Rx’d, we
strongly recommend you are capable of repeating sets of 5-7 reps throughout the entire workout.
• If you need to scale the workout in order to maintain 5-7 rep sets throughout the workout, try not to adjust
the volume. Instead, think about adjusting the deadlift loading and the ring dip loading through bandassisted, leg-assisted, or box dips.
• The band-assisted ring dip option is a great option because it allows you to adjust the difficulty of the
movement mid-workout. If you are using band-assisted dips and are able to complete a round of dips in 2
sets or less, consider decreasing the amount of assistance you have on the next round.
• If you think you can still complete this workout under the 6:00 mark as Rx’d, we challenge you to perform
double-overhand grip on the deadlifts and use a higher set of rings to increase the challenge.