Thursday August 26th

21.08.26

INTENDED STIMULUS

1.) Complete the workout between 10:00-15:00.
2.) Finish each set of toes-to-bar in 2:00 or less.
3.) Finish each set of DB Snatches in 2:00 or less.
4.) Able to perform at least 10 unbroken DB Box Step Overs with the weight and height chosen

RX

For Time:
30 Toes-to-Bar
40 Alternating Single-Arm DB Snatch (50/35#)
50 DB Box Step Overs (50/35#) (24/20”)
40 Alternating Single-Arm DB Snatch
30 Toes-to-Bar

LEVEL 2

For Time:
15 Toes-to-Bar
40 Alternating Single-Arm DB Snatch (40/25#)
50 DB Box Step Overs (40/25#) (24/20”)
40 Alternating Single-Arm DB Snatch
15 Toes-to-Bar

LEVEL 1

For Time:
20 Lying Toes-to-Rack
30 Alternating Single-Arm DB Snatch (25/15#)
30 DB Box Step Overs (25/15#)(24/20”)
30 Alternating Single-Arm DB Snatch
20 Lying Toes-to-Rack

SKILL WORK

3 Sets:
12 Alternating Seated DB Strict Press
12 Box Assisted Single-Leg Squats
12 Double DB Bent Over Row

STRETCHING

2 Sets:
1:00 Up Dog to Down Dog
:30 Banded Hamstring Stretch/Leg
:30 Lax Ball Front Shoulders/Arm

WHITEBOARD BRIEF

Target Time | 10:00-15:00
• Today’s workout is a fun pyramid-style workout. Given the larger sets of reps and intended time domain of the workout, you should be moving more than resting.
• With the options chosen for toes-to-bar and DB snatches, athletes should be able to complete the reps in 2:00 or less. This means 5-10 reps on every set of toes-to-bar and 15-20 reps with every set of DB Snatches.
• The DB Box Step Overs will be tough, but try to keep moving. Today, we are requiring that you stand at the top of the box for each rep to count. This will challenge us and help build greater leg and grip strength. And use a weight that allows you to get at least 10 reps before putting the DBs down to break.
• Expect the second set of DB snatches and toes-to-bar to be more challenging. Consider performing smaller sets with quicker rest breaks. The goal is to still keep the exercises to 2:00 or less