Wednesday May 24th
23.05.24
INTENDED STIMULUS
Finish in 7:00-13:00.
Complete the row in 2:00-3:30.
The overhead squat load should be light-to-moderate and allow athletes to finish in 3:00-5:00.
Prior to starting the workout, athletes must demonstrate 10 unbroken squats and 10 unbroken DB snatches.
RX
For time:
50/45 calorie row
50 overhead squats (115/75 lb)
50 alternating DB snatches (50/35 lb)
LEVEL 2
For time:
50/45 calorie row
50 overhead squats (95/55lb)
50 alternating DB snatch (40/25 lb)
LEVEL 1
For time:
40/35 calorie row
40 overhead squats (55/35 lb)
40 alternating DB snatches (20/15 lb)
SKILL WORK
Post-workout:
Accumulate:
3:00 weighted plank hold (45/35 lb)
STRETCHING
2 sets:
:30 lacrosse ball shoulder mash/side
:30 band pull-a-parts
:30 scap pull-ups
WHITE BOARD BRIEF
Target time | 7:00-13:00.
Fun chipper-style workout.
Challenge yourself to push the pace on the rower, but expect the barbell to feel a little heavier than you would hope.
The loading on the barbell and dumbbell should allow you to perform at least 10 reps at a time.
Don’t get caught looking at the barbell and/or dumbbell for too long as you rest. Challenge yourself to keep moving and chipping away at the reps. Once you are done, you are done!
Following the workout, we will spend some time focusing on our midline strength and stamina.
