Tuesday June 20th
23.06.20
INTENDED STIMULUS
Twist on Diane with lateral burpees adding different flavor
5:00-10:00, but some may be faster.
Deadlifts in 3 sets or less, push through the burpees
RX
For time:
21-15-9:
Deadlifts (225/155 lb)
Lateral burpees over the barbell
LEVEL 2
For time:
21-15-9:
Deadlifts (185/125 lb)
Lateral burpees over the barbell
LEVEL 1
For time:
21-15-9:
Deadlifts (135/95 lb)
Lateral burpees over the barbell
SKILL WORK
Post-workout:
Every 2:00 x 3 sets:
1-10 unbroken strict or banded chin-ups or supinated ring rows
STRETCHING
3 sets:
:30 child’s pose
:15-:30 Samson stretch/leg
WHITE BOARD BRIEF
Target time | 5:00-10:00.
Today is a fun sprint of a workout with little time for strategy. Put the pedal to the floor and go.
More advanced athletes may be able to go sub 5:00 on this workout.
This workout might remind you of a benchmark workout, “Diane”. However, the burpee will add a different flavor.
The barbell load should allow you to complete each set of deadlifts in 3 sets or less. Some of you may be able to go unbroken with the Rx’d loading.
If you need some time before picking up the barbell again, move a little slower on the burpees. However, if the deadlift weight is manageable, move as fast as possible on each set of burpees.
After the workout, we will spend some time working on our strict chin-ups.
