Thursday July 28th
22.07.28
INTENDED STIMULUS
7-10+ rounds.
Bench press and deadlifts done in 1-2 sets.
Two dumbbells on the bench press and deadlifts.
Dumbbell twist on the classic benchmark “CIndy” with slightly different movement patterns and a shorter time-frame.
RX
AMRAP 15:
5 strict chin-ups
10 DB bench press (50/35lb)
15 DB deadlifts
LEVEL 2
AMRAP 15:
5 strict chin-ups / banded chin-ups
10 DB bench press (40/25 lb)
15 DB deadlifts
LEVEL 1
AMRAP 15:
5 ring rows
10 DB bench press (25/15 lb)
15 DB deadlifts
SKILL WORK
Pre-workout:
EMOM 8:
5 sumo deadlift
STRETCHING
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
WHITE BOARD BRIEF
Target reps | 7-10+ rounds
Today’s workout is a play on the workout “Cindy” that consists of 5-10-15 of pull-ups, push-ups, and squats. Athletes will do the same reps, but with chin-ups, DB bench press, and DB deadlifts.
The rounds in this workout will be slower than in Cindy, but the load is light so moving quickly is still possible. That being said, all of these movements are likely to fatigue quickly.
Athletes should be able to keep the DB movements to 1-2 sets without taking longer than 2:00 on any round. The load of the DBs can be scaled to make this happen.
For the chin-up, scale to banded chin-ups or ring rows with the hands in supinated position. The feet can also be elevated to make the ring row more challenging, but make sure the palms remain supinated to preserve the stimulus of the chin-up.
Prior to the workout we’ll perform 8:00 of sumo deadlifts. This is an opportunity to build volume at moderate loads, not go heavy. Aim for consistency and speed across every set.
