Thursday January 12th
23.01.12
INTENDED STIMULUS
3:00-6:00.
Round of 21 in 1-2 sets.
Attempt to cycle reps at a faster pace than usual.
Don’t pace this workout; Deliberately push to failure on every set.
RX
For time:
21-15-9:
Hand-release push-ups
Toes-to-bars
LEVEL 2
For time:
21-15-9:
Hand-release push-ups
Knees-to-armpits
LEVEL 1
For time:
21-15-9:
Hand-release push-ups
V-ups
SKILL WORK
Pre-workout:
EMOM 12:
Min. 1 | :20 box jump overs
Min. 2 | :20 chest-to-bar pull-ups
STRETCHING
1 set:
:45 lacrosse ball in lat/side
1:00 cobra stretch
WHITE BOARD BRIEF
Target time: 3:00-6:00.
Today’s workout is a sprint with two relatively simple movements. The goal is to push to move at faster speeds than usual.
Set out to do the 21 reps even just :05 than usual to develop your speed.
To get the most out of this workout, scale to a variation that allows you to complete the 21 push-ups and T2B in under 1:00 each.
Even if you have T2B or HR push-ups, it’s alright to scale to meet the stimulus. Equate this to being fast with a lighter barbell as opposed to a bit slower with a moderate bar. We know you can lift the moderate bar, but there’s benefit to moving the lightly loaded bar more quickly.
Prior to the workout there’s be a skill session. This should focus on technique rather than volume, but you can work up a sweat there too. Remember that one of our monthly goals is to improve movements that are frequently programmed in the Open. That is purpose for today’s pre-workout skill work.
