Wednesday April 5th
23.04.05
INTENDED STIMULUS
3-5 rounds.
Fast triplet!
Lighter overhead squat and smaller pull-up sets.
Athletes should move through the pull-ups and overhead squats in 1-2 sets, but ideally complete them unbroken.
The row should be fast but also a chance to recover before returning to the pull-ups and squats.
RX
AMRAP 12:
500/450 m row
15 pull-ups
10 overhead squats (115/75 lb)
LEVEL 2
AMRAP 12:
500/450 m row
10 pull-ups
10 overhead squats (75/55 lb)
LEVEL 1
AMRAP 12:
400/350 m row
15 jumping pull-ups
10 overhead squats (45/35 lb)
SKILL WORK
Pre-workout:
Build to heavy 3-rep overhead squat from the floor with a power snatch.
STRETCHING
1:00 barbell forearm mash/side
1:00 barbell bicep mash/side
WHITE BOARD BRIEF
Target rounds | 3-5 rounds
Today we have a fast triplet!
The weight should only scare you because you’re challenged to go unbroken here and get uncomfortable.
The row will take the longest. Take a breath when you get off the rower and then try to hit those pull-ups unbroken.
If you start to get frustrated with the overhead squat, note that today is a day to work on a weakness and get better!
We’ll move through a heavy 3-rep overhead squat before hitting the workout today.
