Tuesday October 4th
22.10.04
INTENDED STIMULUS
10:00-14:00.
Row in less than 2:30.
Complete the front squats in 2 sets or less and under 1:00.
Finish the rope climb within 60 seconds of finishing the squats.
RX
3 rounds for time:
500/450-m row
15 front squats (115/75 lb)
1 legless rope climb
LEVEL 2
3 rounds for time:
500/450-m row
15 front squats (95/65 lb)
1 rope climb
LEVEL 1
3 rounds for time:
400/300-m row
15 front squats (55/35 lb)
2 pull-to-stands
SKILL WORK
Post-workout:
Accumulate:
30 strict weighted pull-ups/strict/banded/negatives/ring rows
STRETCHING
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side
WHITE BOARD BRIEF
Target time | 10:00-14:00
The row will interfere with both the front squats and the rope climbs. Most athletes should use the row as an opportunity to recover, but more advanced athletes should row faster to push the pace and experience a different challenge.
The front squat load should be something that you can perform the 15-reps in no more than 2 sets. Try to hang on to the bar and go unbroken in at least your first set.
Complete your rope climb within 1:00 of putting down the barbell. If you are unable to perform a legless rope climb, scale to a legged rope climb or pull-to-stand. Everyone should be on the rope.
