Monday October 4th

21.10.04

INTENDED STIMULUS

1.) The goal for most is complete each round in large if not unbroken sets.
2.) Do all the weighted pull-ups unbroken, then rest as needed in order to perform the strict pull-ups unbroken, and the same for the kipping pull-ups.
3.) Advanced athletes should push to perform entire round of all three types of pull-ups unbroken and rest as need between sets

RX

10 Sets For Time:
3 Weighted Pull-ups (45/30#)
5 Strict Pull-ups
7 Kipping Pull-ups

LEVEL 2

10 Sets For Time:
3 Weighted Pull-ups (20/14#)
3 Strict Pull-ups
7 Kipping Pull-ups

LEVEL 1

10 Sets For Time:
8 Ring Rows
7 Jumping Pull-ups

SKILL WORK

Rest, stretch, recover

STRETCHING

3 Sets
:60 Snow Angels
:60 Scap Push-ups

WHITE BOARD BRIEF

• In today’s workout, we are going to get plenty of pulling. However, the goal is to get three different types of pulling.
• The thought process behind each set is to complete each movement unbroken for as many rounds as possible and rest as needed between exercises. For the more advanced athletes, the challenge is to perform the entire or as much of the round as possible unbroken without coming off the bar. Then resting between rounds.
• For the weighted pull-ups, add any additional load to your current body weight. This could be a vest, DB, KB, or a belt The goal is to add weight if possible. If you do need to decrease weight in order to prioritize the unbroken goals and maintain range of motion, that is OK.
• Today is an awesome day to practice some pulling and work on weaknesses, so make sure you have an appropriate option for each pull and have some fun.
• We will time cap this workout at 25:00. Consider starting a new round every 2:30.