Thursday July 13th
23.07.13
INTENDED STIMULUS
18:00-25:00.
Fun midline taxing partner workout where partners trade-off in small chunks to keep moving.
Rows done in 4:00-5:00; carries done in 3:00-5:00; GHD sit-ups done in 4:00-6:00.
RX
For time with a partner:
1,000/900-m row
400-m weighted front carry (75/50 lb)
100 V-ups
400-m weighted front carry
1,000/900-m row
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.
LEVEL 2
For time with a partner:
1,000/900-m row
400-m weighted front carry (50/35 lb)
100 V-ups
400-m weighted front carry
1,000/900-m row
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.
LEVEL 1
For time with a partner:
800/700-m row
400-m weighted front carry (35/25 lb)
100 sit-ups
400-m weighted front carry
800/700-m row
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.
SKILL WORK
Rest, stretch, recover!
STRETCHING
1:00 foam roll upper back
1:00 foam roll lower back, left side
1:00 foam roll lower back, right side
WHITE BOARD BRIEF
Target Time | 18:00-25:00.
We’ve got a fun partner workout today that will significantly tax your midline.
Shoot to get the rows done in 4:00-5:00, carries done in 3:00-5:00, and GHD sit-ups done in 4:00-6:00. Scale accordingly to hit these goals.
Partner up and plan to trade off working sets in small chunks with quick transitions to avoid midline failure and long breaks.
Use either DBs, KBs, a bag, or a D-ball for the front carry to reach the total prescribed load.
Encourage your partner, utilize that built-in rest time, and hit this one hard!
