23.05.18

Cargo short Thursday.

For every person that wears cargo shorts to class, Old Man Steve will do 1 burpee.

INTENDED STIMULUS

12:00-15:00.

Deadlifts and lunges each unbroken.

Lunges performed in place.

Runs in 1:10 or less.

High degree of movement interference in the lower body.

RX

6 rounds for time:
12 DB deadlifts (50/35 lb)
9 DB front rack lunges
200-m run
– Use two DBs.

LEVEL 2

6 rounds for time:
12 DB deadlifts (40/25 lb)
9 DB front rack lunges
200-m run
– Use two DBs.

LEVEL 1

6 rounds for time:
12 DB deadlifts (25/15 lb)
9 DB front rack lunges
200-m run
– Use two DBs.

SKILL WORK

Post-workout:
3 sets:
100-ft. single-DB overhead walk/arm
– Use DB from workout.

STRETCHING

2-3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)

WHITE BOARD BRIEF

Target time | 12:00-15:00.

This triplet looks “simple”, but utilizes the glutes and hamstrings for all three movements.

This combination will be challenging to sustain, but the loading and reps should allow for unbroken sets and fast paces.

The challenge today should be the speed with which athletes pick up the DBs and tackle the run. If neither of those can be accomplished, reduce the load of the DBs and the distance of the run until it can.

However, this doesn’t need to be a sprint through the entire workout. Athletes should perform smooth, unbroken DB reps and then tackle the runs or slightly pace the 200-m and then sprint with the DBs.

Regardless of which strategy athletes use, they need to maintain good ROM and a neutral spine during their deadlifts.