Sunday October 16th
22.10.16
INTENDED STIMULUS
10:00-15:00.
Bike-biased strategy: Sprint every round on the bike and use DB loads that allow for all pull-ups to be done in 3-4 sets.
Pull-up biased strategy: Sustainable paces on the bike and increase DB loading every round on the pull-ups without taking more than 4-5 sets.
RX
For time:
21 weighted pull-ups
27/21 calorie Echo bike
15 weighted pull-ups
21/16 calorie Echo bike
9 weighted pull-ups
15/12 calorie Echo bike
– Increase pull-up weight after each round.
LEVEL 2
For time:
21 strict pull-ups
27/21 calorie Echo bike
15 strict pull-ups
21/16 calorie Echo bike
9 strict pull-ups
15/12 calorie Echo bike
LEVEL 1
For time:
21 banded pull-ups
21/15 calorie Echo bike
15 banded pull-ups
15/10 calorie Echo bike
9 banded pull-ups
9/6 calorie Echo bike
SKILL WORK
Post-workout:
5 sets:
15 DB floor presses
20 banded pull a parts
STERETCHING
3 sets:
:20 doorway pec stretch/side
10 PVC pass throughs
WHITE BOARD BRIEF
Target time | 10:00-15:00
This week closes out with a “choose your own adventure” workout where you are encouraged to pull back the intensity on one element to push the other.
To build capacity on the bike, sprint every set on the bike regardless of how long you will need to recover. To balance this out, DB loads for the pull-ups should be lighter and allow you to complete every round in 4-5 sets.
To build pull-up capacity, bike at sustainable, recovery paces while using a significantly heavier DB load for each round of pull-ups.
Regardless of strategy, the goal is to keep the workout to 10:00-15:00. This means being disciplined about only tackling one element with intensity and pacing the other.
The pull-ups can be done with several techniques. The DB may be held between the thighs or the feet and the reps may be strict, kipping, or a combination of both throughout the workout.
