Sunday November 21st
21.11.21
INTENDED STIMULUS
Complete 5+ rounds
Move at a smooth consistent pace throughout the entire workout.
Deliberately break up rounds to conserve energy and avoid failure from fatigue on the hollow holds.
Scale the double unders if you think you will get stuck on that movement.
RX
AMRAP 14:
20 Double Unders
:20 Hollow Hold
– Add 20 reps to the double unders and :20 to the hollow hold in every round.
LEVEL 2
AMRAP 14:
20 Double Unders
:20 Hollow Hold
– Add 10 reps to the double unders and :10 to the hollow hold in every round.
LEVEL 1
AMRAP 14:
20 Single Unders
:20 Hollow Hold
– Add 10 reps to the single unders and :10 to the hollow hold in every round.
SKILL WORK
Acccumulate:
50 DB Stiff Leg DL
50 Partner Asst Back Extensions
STRETCHING
3 Sets:
:30 Banded Hamstring Stretch / Side
:30 Couch Stretch / Side
WHITE BOARD BRIEF
Target | 5+ Rounds
The progression of today’s workout proceeds by adding 20 reps to the double unders and :20 to the hollow hold after the successful completion of every round. So the second round is 40 double unders and :40 hollow hold. Round 3 is 60 double unders and :60 hollow hold. Round 4 is 80 double unders and :80 hollow hold, and so on.
Today is all about high-skill endurance. Make sure you are not going to get buried by the double unders and you want to have a plan for chipping away at the hollow holds.
Today is also a deliberately lower volume and lighter day because next week starts off with a very long and heavy Hero workout, Hollyman. Use today to push as much or as little as you need.
Post-workout we will spend time working on building some posterior awareness and strength with the hip extensions and stiff leg DL.
