22.03.19

INTENDED STIMULUS

Complete 10+ pull-ups each round.

Heavier, but unbroken push presses for most of the workout.

Manage a more challenging pull-up variation under duress.

High amount of upper-body muscular fatigue.

RX

5 x 3:00 rounds:
10 push presses (155/105 lb)
Max-rep weighted strict pull-ups (22/13 lb)
– 2:00 rest between rounds

LEVEL 2

5 x 3:00 rounds:
10 push presses (115/75 lb)
Max-rep strict pull-ups
– 2:00 rest between rounds

LEVEL 1

5 x 3:00 rounds:
10 push presses (75/45 lb)
Max-rep ring rows/ banded pullups
– 2:00 rest between rounds

SKILL WORK

Pre-workout:
4 sets:
5 behind-the-neck strict press

STRETCHING

30 reach, roll, and lift

WHITE BOARD BRIEF

Target | 50+ reps

To kick off the weekend, we have a weightlifting couplet with heavier, more difficult movements that will target the upper body.

The intent of this workout is to use a heavy load for 10 push presses and complete them mostly unbroken. Then, perform weighted strict pull-ups in sets of 5 reps or fewer until the 3:00 clock is up and then rest for 2:00 before restarting.

Use a load for the barbell that can be kept unbroken for the first 2-3 rounds and a load on the pull-ups that feels like biting off more than you can chew.

We want athletes to be able to complete 10-15 reps across 2:00 of work in the early rounds and keep it to around 10 for the remainder of the workout.

Athletes can scale to a strict pull-up, banded pullup or a very challenging feet-elevated ring row today to build strict, upper-body strength.