22.12.01

INTENDED STIMULUS

13:00-18:00.

This workout is intended to relieve some fatigue from this week.

Workout is intended to be performed with lower complexity and loading.

Athletes should be able to work without stopping for the majority of the workout.

RX

For time:
10-20-30-40-50:
Single DB lunges (50/35 lbs)
Double-unders
Sit-ups

LEVEL 2

For time:
10-20-30-40-50:
DB lunges (35/25 lbs)
Double-unders (seconds) or lateral hops over DB
Sit-ups

LEVEL 1

For time:
10-20-30-40-50:
walking lunges
lateral hops over DB
Sit-ups

SKILL WORK

Pre-workout:
1 set for max reps:
Max unbroken double-unders &
2:00 max double-unders

STRETCHING

1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot

WHITE BOARD BRIEF

Target time | 13:00-18:00

Today’s workout is intended to be easier on the joints due to the rest of this week’s workouts.

Although this workout may look “easy” on paper, there will be a point and time in the workout when you will want to slow down. If you want to do something “harder”, go faster.

Use a single DB for the lunges. Select a weight that allows you to finish each round in 2 sets or less, including the round of 50. If the round of 50 becomes 3 sets, that’s not the end of the world.

If you can’t perform 10 double-unders unbroken consecutively, then you should modify the workout and perform lateral hops over the DB.

Try to go big on the sit-ups.

Let’s make this one good!