Tuesday August 1st
23.08.01
INTENDED STIMULUS
9:00-14:00.
Athletes should keep the 1st calorie row to 4:00 or less.
Advanced athletes should sell out on the rower and hold on to unbroken wall-ball shots.
Beginner and intermediate athletes should pace the row to maintain larger sets of wall-ball shots.
RX
For time:
50-40-30-20-10 (female 45-36-27-18-9)
Calorie row
– Perform 15 wall-ball shots (20/14 lb) after each row.
LEVEL 2
For time:
50-40-30-20-10 (female 45-36-27-18-9)
Calorie row
– Perform 15 wall-ball shots (16/12 lb) after each row,
LEVEL 1
For time:
40-30-20-10-5 (female 36-27-18-9-4)
Calorie row
– Perform 10 wall-ball shots (10/6 lb) after each row.
SKILL WORK
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single KB
STRETCHING
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold
WHITE BOARD BRIEF
Target Time | 9:00-14:00.
We’ve got a rowing bonanza today with wall-ball shots thrown in for good measure.
The good news is that this one is a decreasing ladder, so each set of rowing will get a little shorter as your legs get fatigued from the wall-ball shots.
Shoot to keep the 1st row to 4:00 or less.
Advanced athletes should sell out on the rower and hold on to unbroken wall-ball shots.
Beginner and intermediate athletes should pace the row to maintain larger sets of wall-ball shots.
We’ll work on Turkish get-ups after the workout.
Have fun and hit those row intervals hard!
