23.02.02

PARTNER WORKOUT

INTENDED STIMULUS

14:00-18:00.

DB loading should allow for 7+ reps without resting.

Keep box jump-overs to 1:00 or less.

One athlete works while the other hangs from the pull-up bar.

RX

5 rounds for time with a partner:
30 alternating DB snatches (70/50 lb)
20 box jump-overs (24/20 in)
– Resting partner hangs from the pull-up bar.

LEVEL 2

5 rounds for time with a partner:
30 alternating DB snatches (45/30 lb)
20 box jump-overs (20/18 in)
– Resting partner hangs from the pull-up bar.

LEVEL 1

5 rounds for time with a partner:
30 alternating DB snatches (25/20 lb)
20 box step overs (18/12 in)
– Resting partner holds the bottom of a ring row.

SKILL WORK

Post-workout:
Accumulate with a partner:
100 DB renegade rows
– “Resting” partner holds the hollow position.
– Switch as needed.

STRETCHING

1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side

WHITE BOARD BRIEF

Target time | 14:00-18:00

Today we are working with a partner. While one athlete moves, the other athlete hangs from the pull-up bar.

Switch back and forth as often as you would like.
The weight of the DB should be moderate and allow you to perform at least 7 reps unbroken reps before rotating.

Base your switches on the athlete hanging from the pull-up bar. This means that the athletes moving should perform as many reps as possible within the amount of time the other athlete is hanging.

The hanging athlete should not attempt to hang until failure. Instead, maintain an amount of time that is repeatable.