Tuesday May 16th
23.05.16
INTENDED STIMULUS
Under 10:00.
Quick couplet, aim to finish each round in 1:00 or less.
Establish a steady single-leg squat pace to work through the first 3 rounds, accumulating almost 60 single-leg squats and only 6 ring dips.
In the middle rounds, maintain unbroken, steady sets of single-leg squats and consider breaking up the ring dips into short sets with quick breaks.
In the final 3 rounds, accumulate 27 ring dips and only 12 single-leg squats, so sets of 2-3 ring dips will likely become necessary to preserve muscular stamina.
RX
For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats
1-2-3-4-5-6-7-8-9-10:
Strict ring dips
– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.
LEVEL 2
For time:
20-18-16-14-12-10-8-6-4-2:
Alternating assisted single-leg squats
1-2-3-4-5-6-7-8-9-10:
strict dips / negative ring dips
LEVEL 1
For time:
10-9-8-7-6-5-4-3-2-1:
High box step-ups (24/20)
1-2-3-4-5-6-7-8-9-10:
Box dips
SKILL WORK
Pre-workout:
Accumulate:
30 KB Turkish get-ups
– For quality.
STRETCHING
1:00 banded shoulder stretch/side
1:00 couch stretch/side
WHITE BOARD BRIEF
Target time 10:00
Today’s workout is a quick couplet of relatively high-skill gymnastics movements.
You’ll accumulate the majority of single-leg squats in the first three rounds, and save the majority of the ring dips for the last three rounds.
Pace the single leg squats early on to preserve your stamina for the rounds of 18, 16 and 14. Break up the ring dips early to preserve your ability to keep moving during the sets of 8, 9 and 10.
