Tuesday February 7th
23.02.07
INTENDED STIMULUS
25:00-30:00 CAP.
Run together.
Break up the rope climbs and overhead squats as needed.
Athletes should be able to perform at least 10-15+ reps every time they pick up the bar.
Challenge your more advanced athletes to perform touch-and-go or maybe even legless rope climbs.
RX
3 rounds for time with a partner:
800-m run
10 rope climbs
50 overhead squats (95/65 lb)
– Run together and split the rope climbs and squats as needed.
LEVEL 2
3 rounds for time with a partner:
800-m run
6 rope climbs
50 overhead squats (65/45 lb)
– Run together and split the rope climbs and squats as needed.
LEVEL 1
3 rounds for time with a partner:
600-m run
12 pull-to-stands
50 overhead squats (45/25)
– Run together and split the rope climbs and squats as needed.
SKILL WORK
Rest, stretch, recover
STRETCHING
2 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)
WHITE BOARD BRIEF
Target time | 25:00-30:00 CAP
Today is a monster partner workout where you will work with a buddy to complete the three rounds.
Partners stay together on the run. If one of you pulls away, you’ll just have to wait before starting the rope climbs. Choose a pace that keeps you close and doesn’t completely exhaust either of you.
Break up the rope climbs and overhead squats however you would like. One athlete works and one athlete rests during the rope climbs and overhead squats.
Unless you and your partner are super confident on the rope, alternate rope climbs until you get to 10. This will keep you both fresh and minimize fatigue.
Choose an overhead squat load that allows you to perform 10-15+ reps unbroken every time you pick up the bar.
This should be a relatively light load that you can manage.
