22.04.27

SWEATSHIRT ORDERS EXTENDED UNTIL FRIDAY

INTENDED STIMULUS

Aim to finish in 11:00 or less.

This is a high-skill, heavy-load workout. It will challenge stamina with a heavy barbell and a high-skill gymnastics movement.

Use a weight on the deadlift with which you are able to repeat sets of 3-5 throughout the entire workout.

Complete bar muscle-ups in 3 sets or less.

Prioritize scaling options that challenge athletes without leading to failure.

RX

For time:
12-9-6:
Deadlifts (315/205 lb)
Bar muscle-ups

LEVEL 2

For time:
12-9-6:
Deadlifts (225/155 lb)
Chest-to-bar pull-up + push-up

LEVEL 1

For time:
12-9-6:
Deadlifts (135/95 lb)
Ring row + push-up

SKILL WORK

Pre-workout:
EMOM 7:
1 banded deadlift
– Rest with the remaining time in the minute.

STRETCHING

1:00 pigeon stretch/side

WHITE BOARD BRIEF

Target time | 6:00-11:00

Today’s workout looks scary, but we promise it is manageable for everyone.

For scaling and stimulus, consider what is a relatively heavy deadlift for each athlete as well as what is the most challenging pulling exercise that each athlete can perform in the middle of a workout.

Once we have nailed down each of these elements, expect this workout to be challenging, but manageable depending on your capacity.

You should be able to perform 3-5 reps of the deadlift before breaking. Singles are OK toward the end of the workout. If you are performing singles from the start, the weight is too heavy.

We will spend time going through different pulling options for the bar muscle-up for those who don’t have them yet.

Prior to the workout, we are going to perform banded deadlifts. This is simply going to be a different way to add resistance to your barbell and a fun way to warm up for the load you will be lifting in the workout. Once you are finished with the banded deadlifts, expect the weight to move off the ground with relative ease.