Tuesday September 21st

21.09.21

INTENDED STIMULUS

1.) Finish the workout between 10:00 and the15:00 CAP.
2.) Each set of double unders should take no more than 1:00.
3.) Complete DB Push Jerks in no more than 4 sets in every round.
4.) Use a moderate DB loading for you, if you feel like every round can be unbroken, then the DBs are a little light

RX

3 Rounds For Time:
25 DB Push Jerks (45/30#)
50 Double Unders / 100 SU
25 Weighted Step-ups (24/20”)
50 Double Unders

LEVEL 2

3 Rounds For Time:
25 DB Push Jerks (35/20#)
25 Double Unders / 100 SU
25 Weighted Step-ups (24/20”)
25 Double Unders

LEVEL 1

3 Rounds For Time:
20 DB Push Jerks (20/10#)
100 Single Unders
20 Step-ups
100 Single Unders

SKILL WORK

Pre-Workout:
EMOM 12:
Minute 1 | 5 Box Depth Jumps
Minute 2 | 5 Box Jumps For Height
Minute 3 | 5 Box Jumps From Seated

STRETCHING

Accumulate:
1:00 Foam Roll Quads
1:00 Foam Roll Lower Back
1:00 Foam Roll Calves

WHITE BOARD BRIEF

Target Time | 10:00-15:00
• In today’s workout, our big focus/skill is our overhead position with the DB’s and our ability to retreat the hips to get under the DB’s. You might want to use the push press because it is faster, but we are specifically focusing on the push jerk.
• Athletes that are proficient with the jump rope will finish 50 double unders in around :30. However, those that are working on double unders should work for a 1:00. Practicing in a workout like this is an excellent way to improve.
• The goal in the DB step-ups is to hang on to the DB’s as long as possible. You should be able to get through 25 push jerks in 4 sets or less.
• Before the workout, we will work on plyometric and box jumping skills that will improve your agility and overall leg strength.