Tuesday April 18th
23.04.18
INTENDED STIMULUS
All athletes should get to the round of 15. Advanced athletes should push for the set of 21.
Conflicting movement functions between the press of the wall ball and the press in the ring dip.
Maintain unbroken wall-ball shot sets for as long as possible.
No singles on the ring dips.
RX
AMRAP 10:
3 wall-ball shots (20/14 lb)
3 ring dips
6 wall-ball shots
6 ring dips
9 wall-ball shots
9 ring dips
Etc …
– Continue to add 3 reps to both movements until time expires.
LEVEL 2
AMRAP 10:
3 wall-ball shots (16/12 lb)
3 strict dips
6 wall-ball shots
6 strict dips
9 wall-ball shots
9 strict dips
Etc …
– Continue to add 3 reps to the wall-balls and 1 rep to the ring dips until time expires.
LEVEL 1
AMRAP 10:
3 wall-ball shots (10/6 lb)
3 box dips
6 wall-ball shots
6 box dips
9 wall-ball shots
9 box dips
Etc …
– Continue to add 3 reps to both movements until time expires.
SKILL WORK
Pre-workout:
EMOM 5:
3 hang squat cleans
– Build in load.
STRETCHING
1:00 foam roll quads
1:00 couch stretch/side
WHITE BOARD BRIEF
Target rounds/reps | All athletes reach the round of 15.
Today’s workout is a classic ascending ladder.
The movements in the workout have conflicting movement functions. The pressing in the wall-ball shots and the pressing in the ring dips is going to make for some significant muscle fatigue. As this muscle fatigue begins to set in, manage your reps by breaking each set into smaller rep schemes. For example, when you get to the set of 12, consider performing 6/6 or 4/4/4.
Ideally, the wall-ball shot sets remain unbroken the entire workout. You should never have to break a set into more than 2 sets. Choose an appropriate weight to make sure this happens.
Expect the ring dips to get more challenging as the workout goes on. Choose a scaling option that forces you to take short breaks, but nothing so challenging that you are hitting failure halfway into the workout.
Prior to starting the workout, we will spend a little bit of time building up to some heavy hang squat cleans. Even though there are no cleans in the workouts, the movement patterns between the wall-ball shots and the hang squat clean are very similar.
