Thursday April 20th
23.04.20
INTENDED STIMULUS
13:00-18:00.
Perform the back squats in 2 sets or less (try to hang on and go unbroken).
Complete both runs in 5:00 or less.
Perform the air squats in 3:00 or less.
Finish the front squats in 3 sets or less.
RX
For time:
20 back squats (165/110 lb)
800-m run
100 air squats
800-m run
20 front squats (165/110 lb)
LEVEL 2
For time:
20 back squats (135/95 lb)
800-m run
100 air squats
800-m run
20 front squats (135/95 lb)
LEVEL 1
For time:
20 back squats (75/55 lb)
600-m run
60 air squats
600-m run
20 front squats (75/55 lb)
SKILL WORK
Rest, stretch, recover
STRETCHING
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg
WHITE BOARD BRIEF
Target time | 13:00-18:00
Today’s workout is somewhat of a pyramid/chipper-style workout. It is meant to be a mental and physical grind that challenges you to dig deep and hang on to one more rep.
The loading of the barbell should allow you to push to go unbroken in the back squats. If you absolutely have to, the reps should be completed in 2 sets or less. Remember, this weight is coming from the ground. So, the more times you drop it, the more times you have to pick it up. As for the front squats, the goal is to complete the reps in 3 sets or less. If you can go unbroken, then you are a rockstar!
Push the pace on each run. You can make up a lot of time on these. The goal is to complete each run in 5:00 or less.
Don’t stop moving on the air squats, especially when the lactic acid begins to set in. Remember to breathe, move at a smooth speed, and find your happy place.
