Tuesday September 12th
23.09.12
INTENDED STIMULUS
5-8 rounds.
Ring dips and sumo deadlift high pulls in 1-3 sets each.
Less than 1:00 of work on each movement.
Complementary movements that target the shoulders.
RX
AMRAP 12:
12 ring dips
12 sumo deadlift high pulls (115/75 lb)
LEVEL 2
AMRAP 12:
9 strict dips
12 sumo deadlift high-pulls (95/65 lb)
LEVEL 1
AMRAP 12:
12 box dips
12 sumo deadlift high-pulls (65/45 lb)
SKILL WORK
Rest, stretch, recover.
STRETCHING
1:00 doorway pec stretch/side
1:00 couch stretch/side
WHITE BOARD BRIEF
Target | 5-8 rounds.
This couplet is complementary, but significantly taxes the shoulders by working both sides of the body.
Shoot to complete between 5-8 rounds, taking no more than 1:00 on each movement.
Complete each of the movements in 1-2 sets early on, in 3 sets or fewer.
If you cannot complete 7+ reps of each in the warm-up, we’ll reduce the dip volume and sumo deadlift high pull load.
