23.03.09

INTENDED STIMULUS

14:00-20:00.

Athletes should shoot for at least 5 reps per 1:00.

Athletes should have to jump to reach the pull-up bar.

Steady grind that will help build mental resilience.

Similar to partner option from 220921.

RX

For time:
100 burpee pull-ups
– Pull-up bar is 12 in above reach.

LEVEL 2

For time:
100 burpee pull-ups
– Pull-up bar is 6 in above reach.

LEVEL 1

For time:
50 burpee pull-ups
– Pull-up bar is at wrist height with arms overhead.

SKILL WORK

Post-workout:
5 sets:
3 strict weighted pull-ups/ strict pullups / partner asst pullups / 6 ring rows

STRETCHING

3 sets:
10 ATY raises
:30 doorway pec-stretch/side

WHITE BOARD BRIEF

TARGET TIME | 14:00-20:00

Today’s workout is simple, yet effective. It will be a steady grind from the start, and your goal should be to try to maintain a steady, consistent pace for the entire workout.

Think of this workout as 10 sets of 10 reps or 4 rounds of 25 reps so it’s easier to digest. If you decide to go the route of 10 sets of 10, perform fast reps with short rests. If you decide to go with 4 sets of 25, your pace will likely be slower but that time will be made up by not resting.

If you need to rest, do so before performing the pull-up, but try to get straight back to the ground after each pull-up to maintain momentum.

Stay mentally positive about this one and get it done together!