Thursday March 17th
22.03.15
INTENDED STIMULUS
A moderately long workout that should take between 15:00-20:00.
The deadlift weight for today should be considered relatively light. Athletes should be able to complete the first set of 30 reps in 3 sets at the most.
Expect your hamstrings to be feeling fatigued quickly.
A lot of this workout comes down to communicating well with your partner. Using a slightly slower pace in order to move in sync is a good idea for the start of the workout. Once athlete’s find a rhythm, they can pick up the pace.
Look to finish the run under ~1:45 – 2:15.
Try to find a pace where you don’t have to break up the burpees.
RX
For time, with a partner:
30 synchro deadlifts (185/125 lb)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
LEVEL 2
For time, with a partner:
30 synchro deadlifts (135/95 lb)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
LEVEL 1
For time, with a partner:
20 synchro deadlifts (95/65 lb)
20 synchro bar-facing burpees
200-m run
15 synchro deadlifts
15 synchro bar-facing burpees
200-m run
10 synchro deadlifts
10 synchro bar-facing burpees
200-m run
SKILL WORK
Post-workout:
With a partner:
Accumulate:
4:00 superman hold
– While one athlete is holding the superman, the other is holding a dball overhead.
– The partner on the superman can not hold unless the dball is above the head.
– Use a dball that allows you to hold for :20-:30 at a time.
STRETCHING
1 set:
Accumulate:
30 alternating scorpion stretches
1:00 piriformis stretch/side
WHITE BOARD BRIEF
Target time | 15:00-20:00
Today’s workout is a fun partner workout that requires a lot of teamwork. Every rep today is going to be performed synchronized. All reps are to be completed together.
Today’s workout is a descending ladder-style workout. Both the deadlifts and bar-facing burpees decrease in reps but the run remains the same.
The deadlifts should be considered light. We want the round of 30 to be done in 3 sets at the most, and rest should be limited. The round of 20 should be 2 sets and the round of 10 should be unbroken.
The bar-facing burpees should be done at a speed that allows everyone to keep moving. We don’t want to stop while performing these reps, especially during the round of 20.
The goal today on the run is to finish under ~2:15. For some, this could be a good place to calm down the breathing as the other aspects of the workout are fast-paced.
