Sunday November 6th
22.11.06
INTENDED STIMULUS
10:00-15:00.
Down and back style chipper.
Movement redundancy coupled with some higher skill movements.
Get through each movement in 2-3 sets.
RX
For time:
30 single-arm KB overhead lunges (53/35 lb)
30 knees-to-elbows
30 sit-ups
30 KB snatches
30 sit-ups
30 knees-to-elbows
30 single-arm KB overhead lunges
LEVEL 2
For time:
30 single-arm KB overhead lunges (35/26 lb)
30 knees-to-armpits
30 sit-ups
30 KB snatches
30 sit-ups
30 knees-to-armpits
30 single-arm KB overhead lunges
LEVEL 1
For time:
30 single-arm DB overhead lunges (22/13 lb)
30 hanging knee raises
30 sit-ups
30 DB snatches
30 sit-ups
30 hanging knee raises
30 single-arm DB overhead lunges
SKILL WORK
Post-workout:
4 sets:
10 single-arm KB bent over rows/arm (35/53 lb)
50-m single-arm KB farmer carry/arm
STRETCHING
1:00 pigeon stretch/side
1:00 figure 4 stretch/side
WHITE BOARD BRIEF
Target time | 10:00-15:00
Today we have a fun “down and back” chipper-style workout.
Be ready for some movement redundancy and some higher-skill movements. This redundancy is going to play a significant role in the difficulty of the workout. Reduce the load and/or adjust the reps of the knees-to-elbows if needed to accommodate this redundancy.
The loading of the KB should allow you to complete the movements in 2-3 sets. Any more than 5 sets and the weight is too heavy.
The sit-ups can be a good place a catch your breath, but also a place where a lot of time can be lost. Don’t get caught spending too much time here.
Each of you should aim to be finished with the KB snatches before or at the 8:00 mark. Any longer than that and we should consider making some adjustments to the back half of the workout.
