Sunday October 23rd
22.10.23
INTENDED STIMULUS
15:00-20:00.
Finish the row in 3:30 or faster.
No more than 2:00 on the hip extensions.
Simpler movements that let athletes push the intensity to close out the week after a challenging string of days.
RX
3 rounds for time:
750/675-m row
25 DB good mornings (40/30 lb)
15 DB facing burpees
LEVEL 2
3 rounds for time:
750/675-m row
25 DB good mornings (30/20 lb)
15 DB facing burpees
LEVEL 1
3 rounds for time:
500/450-m row
25 DB good mornings (20/15 lb)
10 burpees
SKILL WORK
Post-workout:
3 sets:
:30 single-arm plank hold/arm
10 strict toes-to-bars
STRETCHING
2 sets:
:30 standing leg swings/leg (front and back)
:30 standing forward bend stretch
WHITE BOARD BRIEF
Target time | 15:00-20:00
Closing out the week is a simpler combination of movements to perform either at a steady pace for those feeling beat up from the week, or with intensity, if you are still feeling strong.
Pace the row consistently regardless of how you tackle the other movements. The pace of round 1 should be similar to the pace in round 3.
The good mornings are where you can move fast, while still maintaining a neutral spine. If that means going a little slower to do so, you may need to shorten the ROM or slow down.
The DB-facing burpees are simple and straightforward. These are easier than with a bar, so just keep moving.
The volume of the row and hip extensions can be modified, but we want the burpee reps to remain the same. This will provide a nice opportunity to work through a moderate amount of reps at the end of each round.
