Thursday August 4th
22.08.04
INTENDED STIMULUS
Finish the deadlifts in less than :15.
Complete all deadlifts unbroken.
:40 to work on double-unders each round.
Sprint through the minute and rest for two full-minutes.
RX
10 x 1:00 rounds for reps:
3 deadlifts (315/205 lb)
Max double-unders / single-unders
– Rest 2:00 between rounds.
LEVEL 2
10 x 1:00 rounds for reps:
3 deadlifts (225/155 lb)
Max double-unders / single-unders
– Rest 2:00 between rounds.
LEVEL 1
10 x 1:00 rounds for reps:
3 deadlifts (135/95 lb)
Max double-unders / single-unders
– Rest 2:00 between rounds.
SKILL WORK
Pre-workout:
Build to heavy 3-rep deadlift
STRETCHING
1:00 lacrosse ball foot roll /f oot
1:00 lacrosse ball calf roll / leg
WHITE BOARD BRIEF
Target reps | 30-60 double-unders
In contrast to yesterday’s interval workout that had steadier paces with shorter rest breaks, today we have another work and rest effort that involves faster efforts with longer and fixed rest breaks.
The workout is 10 total sets of 3 heavy deadlifts and max-rep double-unders inside of a minute with twice as much rest as there is working time.
The deadlifts MUST be unbroken. This means athletes should be able to complete 3-5 unbroken reps in the warm-up without struggling. If they do struggle at that point, reduce the load. If athletes go too light, they can always bump the load up at the halfway mark of the workout.
The deadlifts need to take less than :15 to give athletes :40 of work on the jump rope. The target is listed at 30-60 reps, but as long as athletes are consistently hitting reps the actual number they complete isn’t as important.
If athletes consistently fail consecutive double-under attempts or take more than :05 of rest after a trip, they should scale to single-unders and simply try to move as fast as possible.
