Sunday November 28th
21.11.28
INTENDED STIMULUS
< 18 minutes
Advanced athletes push for closer to 12-14 minutes
Move at a smooth, consistent pace and in smaller sets alternating with a partner
Avoid going to failure on any set of push jerks.
RX
For Time:
100 Box Jumps (24/20″)
80 Push Jerks (95/65#)
60 Calorie Bike
60 Box Jumps
40 Push Jerks
20 Calorie Bike
-Partners alternate work and rest equally
LEVEL 2
For Time:
100 Box Jumps (20/18″)
80 Push Jerks (75/55#)
60 Calorie Bike
60 Box Jumps
40 Push Jerks
20 Calorie Bike
-Partners alternate work and rest equally
LEVEL 1
For Time:
100 Box Step Ups (24/20″)
70 Push Jerks (55/35#)
40 Calorie Bike
60 Box Step Ups
30 Push Jerks
20 Calorie Bike
-Partners alternate work and rest equally
SKILL WORK
Pre-Workout:
EMOM 12:
2 Push Presses
STRETCHING
3 Sets:
:30 Lacrosse Ball / Foot
:30 Doorway Stretch / Side
:30 Standing Handstand Stretch / Side
WHITE BOARD BRIEF
Target | 15-18 minutes
This is one of our last workouts following our November monthly focus of weightlifting.
<15 min is possible, but try not to use the bike calories as a recovery station in order to accumulate more rounds. Instead, think about maintaining a smooth and consistent pace on the box jumps and push jerks. This allows you to attack the bike calories hard every round.
Today’s push jerk loading is light, and we expect you to use a weight that allows you to achieve at least 1-2 unbroken rounds. You also need to perform push jerks, and avoid push presses even though the weight is light.
Use box jumps heights and a weight that allow you to control the set size and speed.
Before we start today’s workout, we will spend time reviewing the push jerk progression and building to a heavy push press to complement today’s upper-body strength focus.
