Wednesday March 1st
23.03.01
INTENDED STIMULUS
11:00-16:00.
Light DB load and large sets.
Athletes should finish DB movements in 1-2 sets for the entire workout.
Move at a faster pace than a walk on the carries.
RX
4 rounds for time:
500/450-m row
20 DB hang power cleans (40/25 lb)
200-ft DB front rack carry (40/25 lb)
– Use two DBs for all movements.
LEVEL 2
4 rounds for time:
500/450-m row
20 DB hang power cleans (30/20 lb)
200-ft DB front rack carry (30/20 lb)
– Use two DBs for all movements.
LEVEL 1
4 rounds for time:
400/350-m row
20 DB hang power cleans (20/15 lb)
200-ft DB front rack carry (20/15 lb)
– Use two DBs for all movements.
SKILL WORK
Post-workout:
For reps:
1:00 Double-unders
– Rest :30
:45 Double-unders
– Rest :20
:30 Double-unders
– Rest :10
:15 Double-unders
STRETCHING
1:00 lacrosse ball roll/foot
WHITE BOARD BRIEF
Target time | 11:00-16:00
Today’s workout is a fun burner that will definitely have you feeling fatigued; it’s a great chance to work through that fatigue and keep moving under a lighter load.
Choose a DB weight that will allow large sets.
If rowing is tougher for you, I challenge you to row anyways to work on this weakness; we can scale down the distance as needed.
The DB front rack walks will come down to mental fortitude. Try to move a little faster than a regular walk.
After the workout, we will tackle some double-under skill work.
