Tuesday April 11th
23.04.11
INTENDED STIMULUS
Finish each run between 1:30-2:15.
Complete 5-15 pull-ups in each round.
Easier workout on the body after yesterday’s heavy volume day.
RX
5 x AMRAP 3:
400-m run
Max-rep strict pull-ups
– Rest 1:00 between AMRAPs.
LEVEL 2
5 x AMRAP 3:
400-m run
Max-rep banded strict pull-ups
– Rest 1:00 between AMRAPs.
LEVEL 1
5 x AMRAP 3:
300-m run
Max-rep ring rows
– Rest 1:00 between AMRAPs.
SKILL WORK
Post-workout:
5 sets:
5-10 strict ring dips / strict dips / box dips
– Rest 1:00 between sets.
STRETCHING
30 reach-roll-lifts
50 banded face pulls
WHITE BOARD BRIEF
Target reps | 5-15 reps per round.
Today’s workout is a little easier on the body after yesterday’s triple weightlifting day.
If you feel good, push the pace on the run to give yourself the maximum amount of time to perform pull-ups. If you are a little banged up, take it slower on the run and try to maintain consistent sets on the pull-ups.
Each run should be completed in 2:15 or less.
Perform at least 5 pull-up reps at a time.
If you have one or two strict pull-ups, do those unassisted, and then be prepared with a band for 3-5 more to help build strength and volume.
