Tuesday March 22nd
22.03.22
INTENDED STIMULUS
Finish the workout in 10:00-15:00.
Use a moderately heavy load for the barbell lunge.
Athlete’s should be able to perform at least 7 reps every time they pick the barbell to perform the lunge.
Each round should take at least 2:00 but no more than 3:00.
Athlete’s should be able to perform at least 25 double-unders at a time.
RX
5 rounds for time:
15 barbell lunges (135/95 lb)
75 double-unders
LEVEL 2
5 rounds for time:
15 barbell lunges (95/65 lb)
1:00 double-unders
LEVEL 1
5 rounds for time:
15 barbell lunges (45/33 lb) or DB lunges (20/15 lb)
125 single-unders
SKILL WORK
Pre-workout:
5 attempts:
Max distance in 5 broad jump attempts
STRETCHING
2 sets:
:30 lacrosse ball calf roll/leg
:30 lacrosse ball foot roll/foot
WHITE BOARD BRIEF
Target time | 10:00-15:00
Each round should take about 2:00-2:30.
Athlete’s should be selecting a slightly heavier weight on the barbell lunge. Just ensure that they can do 7 reps or more every time they pick up the barbell.
The barbell can be placed on either the front rack or back rack position. If your choosing the correct weight, you will most likely want to use the back rack position.
Move at a slower and smoother pace when performing the barbell lunges so that you can hold on for bigger sets. The reason we want you to hold on to bigger sets is because the amount of time it takes to get the barbell from the floor to the back rack is costly. Having to do this multiple times throughout the set will be wasted time.
The double-unders can be broken up into multiple sets today. Ideally you can perform the 75 reps in 2 sets or less each round. If an you can’t perform 25 unbroken reps consistently, use the time cap or perform single-unders.
