Thursday July 21st
22.07.21
INTENDED STIMULUS
5 rounds or more.
Slower-paced workout to promote recovery, but still gives athletes the potential to move with intensity if they’re feeling good.
Take the body through different ranges of motion with low-load after a tough 3 days.
Consistent movement by switching arms on the TGU as needed and breaking up the C2B in singles if necessary.
RX
AMRAP 10:
1-2-3-4…
DB Turkish get-up (50/35 lb)
Strict chest-to-bar pull-up
– Continue adding 1-rep to each round until time expires.
LEVEL 2
AMRAP 10:
1-2-3-4…
DB Turkish get-up (40/25 lb)
Banded chest-to-bar / Strict pull-up
– Continue adding 1-rep to each round until time expires.
LEVEL 1
AMRAP 10:
1-2-3-4…
DB Turkish get-up (25/15 lb)
Banded pull-up / Ring row
– Continue adding 1-rep to each round until time expires.
SKILL WORK
Pre-workout:
On an 8:00 clock:
Build to a heavy 3-rep weighted chin-up
– Rest 1:00 between sets.
STRETCHING
2 sets:
1:00 reach, roll, and lift
:30 90/90 shoulder rotation
WHITE BOARD BRIEF
Target | Round of 5+
Today’s workout is an opportunity to recover from the previous three days, but there’s still room for athletes to push the intensity if they’re feeling good or have missed a few days.
The TGU is intended to take the body through different planes of motion than we’ve seen recently and the strict C2B are intended to force athletes to break-up their sets into small chunks and minimize time under tension.
The load of the DB is fairly light, but this movement can be challenging. The load should be scaled so that 3-5 reps while tired is manageable with the arms switching as needed.
Emphasize the intent of the strict C2B. Scaling options should help maintain that extra ROM rather than just doing a regular pull-up. This means that many athletes with strict pull-ups may have to scale to a band, it just may only need to be a very thin one.
Prior to the workout we’ll build to a heavy weighted chin-up. Athletes won’t have much time, so they’ll have to build fast. Encourage short rest breaks and full ROM at the bottom.
