Wednesday April 12th
23.04.12
INTENDED STIMULUS
8:00 – 14:00.
Each movement should take around 1:00 early on and remain under 1:30 in later rounds, keeping each round under 3:00.
Ensure athletes bend the legs and keep the hips low to preserve midline stability and delay midline fatigue.
RX
5 rounds for time:
20 alternating single-leg squats
20 alternating DB snatches (50/35 lb)
LEVEL 2
5 rounds for time:
20 assisted alternating single-leg squats
20 alternating DB snatches (40/25 lb)
LEVEL 1
5 rounds for time:
20 alternating back-step lunges
20 alternating DB snatches (25/20 lb)
SKILL WORK
Pre-workout:
Every 2:00 x 5 sets:
6 alternating DB squat snatches
STRETCHING
2 sets:
1:00 foam roll quads
1:00 foam roll lower back
WHITE BOARD BRIEF
Target | 10-12 minutes, although some athletes may extend to the 8:00-14:00 range.
Today’s workout is a simple couplet: 5 rounds of 20 alternating single-leg squats and 20 alternating DB snatches.
The dumbbell weight should feel moderate. It’s ok to break up the sets, but you should be able to complete the reps within 1:30 on all five rounds.
The pistols will get tiring, so choose a scaling option that will allow you to complete all sets between 1:00-1:30.
In combination these movements could result in substantial midline fatigue; you can delay this, or potentially even avoid this altogether, by keeping your hips low and midline tight for every snatch rep.
Before starting the workout, we’re going to spend some time practicing the dumbbell squat snatch. The goal is to prioritize strong lockout overhead and full range of motion.
