Thursday November 3rd
22.11.03
INTENDED STIMULUS
~7:00.
All athletes should finish under 9:00 CAP.
Light-moderate loading.
Double-unders should not take away from the intensity.
RX
5 rounds for time:
11 front squats (135/95 lb)
55 double-unders
LEVEL 2
5 rounds for time:
11 front squats (95/65 lb)
1:00 jump rope or 55 double-unders/110 single-unders
LEVEL 1
5 rounds for time:
11 front squats (65/45 lb)
1:00 jump rope or 55 double-unders/110 single-unders
SKILL WORK
Pre-workout:
8 sets:
:20 double-unders
– Rest :10
STRETCHING
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
SKILL WORK
Target | under 9:00 CAP
You want to practice moving a moderate loading with a higher heart rate. Moderate loads are those that can be lifted for repeated 7+ rep sets in a row before rest is needed.
Rx’d athletes should be able to complete multiple unbroken rounds, even though the squats will be performed at a moderate weight and pace.
You will get plenty of double-under and triple-under practice in the warm-up.
Today isn’t the day to struggle with double-unders, so scale to keep moving. Use a :45-:60 time cap on the double-unders or scale to single-unders.
Use the heaviest weight you can that allows you to repeat sets of 7+ reps in a row. For example, if you always scale 135 lb down to 75 lbs, consider trying 80 lbs today.
