Thursday August 18th
22.08.18
INTENDED STIMULUS
13:00-18:00.
Athletes must step down from the box.
Lunges unbroken every round and pull-ups in 3 sets or less.
Low movement redundancy to allow for short rest breaks during movements and overall faster paces from start to finish.
RX
5 rounds for time:
20 box jumps (24/20 in)
16 single KB lunges (70/53 lb)
12 chest-to-bar pull-ups
– Athletes must step down from the top of the box.
LEVEL 2
5 rounds for time:
20 box jumps (24/20 in)
16 single KB lunges (53/35 lb)
12 pull-ups
– Athletes must step down from the top of the box.
LEVEL 1
4 rounds for time:
20 box step-ups (20/18 in)
16 single KB lunges (35/18 lb)
12 jumping pull-ups
– Athletes must step down from the top of the box.
SKILL WORK
Post-workout:
Every 2:00 for 3 sets:
:30 max-rep seated leg raise
10 KB side bends/side
STRETCHING
On a 3:00 clock:
Accumulate max-time in a saddle stretch
WHITE BOARD BRIEF
Target time | 13:00-18:00.
After the shorter, high-output effort that was either Isabel or Grace yesterday, today is a longer triplet with simpler movements at manageable volumes.
The goal of this workout is to move consistently and relatively fast through the box jumps and lunges while still being challenged by the chest-to-bar pull-ups.
The KB can be held however athletes want, so they should use multiple strategies for supporting the load to avoid fatiguing the shoulders or grip. The load should also be scaled to complete every round unbroken.
The C2Bs should be the sticky part of this workout. Some will be able to push for unbroken sets, but everyone needs to keep it to 3 or less. The reps can be scaled down to 9 or 8 to make that happen, or the movement can be scaled to a pull-up, jumping C2B, or ring row.
Athletes should feel like they have the ability to zip through the first two movements each round and then have to slow down for the pull-ups. If they can do this, they’ll be hitting the stimulus of the workout.
