Tuesday October 11th
22.10.11
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INTENDED STIMULUS
16:00-20:00.
The single-leg squats are the priority. The run gives you an opportunity to recover and prepare for the next set.
Athletes should be able to complete at least 10 single-leg squats within the minute to go RX’d.
Finish the run in 3:00 or less.
Advanced athletes should aim for around 20-reps in each set.
RX
5 rounds for reps:
400-m run
1:00 alternating single-leg squats
LEVEL 2
400-m run
1:00 assisted alternating single-leg squats
LEVEL 1
5 rounds for reps:
300-m run
1:00 alternating reverse lunges
SKILL WORK
Pre-workout:
On an 8:00 clock:
Build to a max height box jump
STRETCHING
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
WHITE BOARD BRIEF
Target time/reps | 16:00-20:00. 50-150+ reps
Today’s workout is a higher-skill gymnastics workout centered around the development of the single-leg squat. This workout is for time and reps of single-leg squats completed.
Take little, if any, rest during transitions.
Use the run as an opportunity to recover from the single-leg squats. However, each run should take no more than 3:00 to complete.
If you are looking for more of a challenge, push the pace on the run. This will significantly affect the stimulus of the workout.
You should be able to complete at least 10 single-leg squats per minute to perform this Rx’d. Otherwise, scale to achieve that volume of reps.
