Thursday January 20th
22.01.20
INTENDED STIMULUS
18:00-24:00.
Balance of intensity and skill practice.
Average 15-20 reps each minute.
Midline, hip flexor, and glute intensive.
RX
2 rounds for time:
50 med ball GHD sit-ups
60 weighted supermans (15/10)
70 single-leg squats
LEVEL 2
2 rounds for time:
40 med ball GHD sit-ups
50 weighted supermans (10/5)
60 single-leg squats
LEVEL 1
2 rounds for time:
40 sit-ups
50 supermans
60 air squats
SKILL WORK
Rest, stretch, recover
STRETCHING
3 sets
:30 pigeon stretch / side
10 alternating scorpion stretch
WHITE BOARD BRIEF
Target time | 18:00-24:00
After a beefy few days of workouts, today’s class should let athletes push for intensity while giving the body a break from some heavy lifting. The movements are all bodyweight, but some will force slower paces than others.
If GHDs are available, review how athletes can share the equipment using the logistics section of the class plan. Make sure only those with experience on the GHDs use the machine in the workout.
This combination of movements should be intensive on the core, both the front and back, along with the hip flexors and glutes. Expect to feel a lot of muscular fatigue in those areas.
That being said, athletes should never feel like they need a long rest in this workout. Even when the muscles are burning, it should be manageable to get right back to work for a small set.
