Tuesday July 5th
22.07.05
INTENDED STIMULUS
6:00-11:00.
Lower volume workout following Holbrook.
Athletes should expect to feel a lot of muscular fatigue in their shoulders.
The push presses should be completed in 2 sets or less for the entire workout.
Double-under should be performed unbroken for most of the workout but finishing in 2 sets is acceptable.
RX
5 rounds for time:
25 push presses (75/55 lb)
50 double-unders
LEVEL 2
5 rounds for time:
25 push presses (65/45 lb)
35 double-unders
LEVEL 1
5 rounds for time:
15 push presses (45/25 lb)
75 single-unders
SKILL WORK
EMOM 8:
3 push presses
STRETCHING
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
WHITE BOARD BRIEF
Target time | 6:00-11:00
Today’s workout is intended to be done quickly. We’re looking for athletes to be able to finish each round in 2:30 or less so make sure athletes are picking a weight that is light enough so that the 25 reps are completed in 2 sets or less.
If an athlete can’t perform the double-unders in 2 sets or less consistently, then they should perform single-unders. The single-under reps will be increased to 75 reps as opposed to 50 in order to replicate that fatigue level of the double-unders.
Your athletes should expect to feel a lot of muscular fatigue in both the shoulders and forearms. Advise your athletes to try and relax their grip as much as possible during both movements to prevent their forearms from tightening up.
