Tuesday October 5th

21.10.05

INTENDED STIMULUS

1.) Complete 7+ rounds of today’s workout.
2.) Unbroken deadlifts and power cleans.
3.) Light loading on the deadlift and power clean.

RX

AMRAP 12:
9 Deadlifts (115/75#)
6 Burpees
3 Power Clean

LEVEL 2

AMRAP 12:
9 Deadlifts (95/65#)
6 Burpees
3 Power Cleans

LEVEL 1

AMRAP 12:
9 Deadlifts (65/45#)
6 Burpees
3 Power Cleans

SKILL WORK

Pre-workout:
Build to heavy 2 rep set of
power cleans

STRETCHING

2 Sets
1:00 Banded Hamstring Stretch / Side
:30 Seated Torso Twist / Side
:30 Scorpion Stretch Hold / Side

WHITE BOARD BRIEF

Target Rounds/Reps | 7-10+
• Today’s workout is a fast, semi-paced event. With the light bar and low number of reps, expect to go through a round quickly. Some of our advanced athletes may push to perform one round in 1:00. While this pace is certainly possible, all athletes should plan on finishing 1+ every 2:00.
• The power cleans will be the movement we base our loading around. The weight of the barbell should be light and allow you to complete your deadlifts unbroken. Athletes should try to go unbroken on the power cleans, but may have to resort to three singles.
• Twelve minutes doesn’t seem like a long time, but with how quickly you can push through the 18 reps, it may feel like an eternity. This where a little bit of pacing may help you tackle the workout more efficiently.