Tuesday November 8th
22.11.08
INTENDED STIMULUS
Keep runs to 1:30 or less, at least 1 round of AMRAP during each run
Unbroken squats in each round.
Spend no more than :30 completing double-unders in each round.
RX
Partner option:
AMRAP 12:
P1 – 300-m run
P -2 AMRAP:
8 DB squats (40/25 lb)
30 double-unders
Alternate after each run, take over where partner left off
LEVEL 2
Partner option:
AMRAP 12:
P1 – 300-m run
P -2 AMRAP:
8 DB squats (30/20 lb)
20 double-unders
Alternate after each run, take over where partner left off
LEVEL 1
Partner option:
AMRAP 12:
P1 – 300-m run
P -2 AMRAP:
8 DB squats (25/15 lb)
40 single-unders
Alternate after each run, take over where partner left off
SKILL WORK
Pre-workout:
Every 1:30 x 6 sets:
6 DB thrusters
STRETCHING
2 sets:
:30 double-calf stretch
:30 Samson stretch/side
WHITE BOARD BRIEF
Target rounds | 5-8 rounds
Today’s workout is a fast and furious AMRAP.
The goal is to spend no more than 1:30 on any run. So, choose a distance that allow you to keep under this time.
Use a weight on the DB squats that allows you to go unbroken on each round. This should be a light to moderate weight.
Advanced athletes try to push the pace on the run and maintain unbroken double-unders.
