Tuesday March 14th
23.03.14
INTENDED STIMULUS
Complete 6 or more rounds in each AMRAP.
Barbell loading should be light and unbroken for all rounds.
Ring dips and pull-ups should be completed in 1-2 sets.
Prioritize scaling options that allow athletes to move fast.
RX
Partner option:
6 rounds:
7 ring dips
10 sumo deadlift high-pulls (75/55 lb)
Rest 5 min then…
6 rounds:
7 pull-ups
10 thrusters (75/55 lb)
– Perform as “I go, you go” style, alternating each round
LEVEL 2
Partner option:
6 rounds:
4 ring dips
10 sumo deadlift high-pulls (65/45 lb)
Rest 5 min then…
6 rounds:
7 pull-ups
10 thrusters (65/45 lb)
– Perform as “I go, you go” style, alternating each round
LEVEL 1
Partner option:
6 rounds:
7 foot assist ring dips
10 sumo deadlift high-pulls (45/35 lb)
Rest 5 min then…
6 rounds:
7 jumping pull-ups
10 thrusters (45/35 lb)
– Perform as “I go, you go” style, alternating each round
SKILL WORK
Post-workout:
EMOM 7:
1-5 bar muscle-ups/jumping bar muscle-ups, 3-6 chest-to-bar pull-ups, 3 partner assist pull-ups
STRETCHING
1:00 groiner stretch/side
1:00 banded shoulder stretch/side
WHITE BOARD BRIEF
Target rounds | 6 or more rounds per AMRAP.
Don’t let today’s shorter-time domains fool you. Both AMRAPs are going to pack a punch.
Each AMRAP is meant to be a full sprint from start to finish. There is no time for thoughts or strategy. Just pedal to the floor and go!
Your goal is to perform at least three rounds each in each AMRAP.
The barbell load should be light enough that you can go unbroken for all of your rounds. The gymnastics movement variation should be something that you feel comfortable performing unbroken reps the entire time. These reps should be fast and any scaling options should have a quick cycle rate.
After the workout is over, we will give some attention to the bar muscle-up. The point is for each of you to work on the full movement or a portion of the movement to better develop the skill.
