Use loadings that allow you to complete 12 reps in a row of each movement and continually perform sets of 7+ reps in a row during the workout.
Use a strategy to navigate the accumulated fatigue and volume of this workout. For example, using small sets really helps manage fatigue in this workout.
Complete the rounds of 9-6-3 in no more than 2 sets each or unbroken.
Rest, stretch, and recover.
WHITE BOARD BRIEF
Target | <30:00 CAP
From a training perspective, today’s workout helps you improve your “DB conditioning.” It is important that you use loadings that allow you to keep moving at a consistent pace throughout the workout.
During the warm-up, you want to find loadings that allow you to perform each movement for 10+ reps in a row. Avoid movements that you feel like will cause you a failure, or that you cannot lift for more than 7+ reps in a row when you are fatigued.
In terms of strategy, always consider breaking the sets up. We really like the idea of trying to use a descending rep scheme.