22.08.09

INTENDED STIMULUS

Build muscular endurance by performing larger sets.

20+ pull-ups, 20+ shoulder presses.

20-30 calories on the row for women and 30-40 calories on the row for men.

Athletes should look to perform large sets but also have strategically planned breaks to ensure sustainability.

RX

3 rounds for reps:
2:00 pull-ups
2:00 shoulder presses (95/65 lb)
2:00 calorie row
– Rest 1:00 after each movement.

LEVEL 2

3 rounds for reps:
2:00 pull-ups
2:00 shoulder presses (75/55 lb)
2:00 calorie row
– Rest 1:00 after each movement.

LEVEL 1

3 rounds for reps:
2:00 banded pull-ups/ring rows
2:00 shoulder presses (45/25 lb)
2:00 calorie row
– Rest 1:00 after each movement.

SKILL WORK

Post-workout:
For completion:
30 v-ups
30 tuck-ups
30 hollow rocks

STRETCHING

2 sets:
:30 forearm stretch
:30 child’s pose
:30 standing pike stretch

WHITE BOARD BRIEF

Target | 180-270 total reps.

Today’s workout is going to be a muscular overload, so expect your shoulders and arms to fire up quickly. This is exactly what we want. Your goal for today is to push bigger yet sustainable sets to build muscular endurance in the upper body. Although this workout will be muscularly fatiguing, it will also get quite aerobic when you get to the row!

We want everyone to go in with a plan of how they will attack this workout. The goal for each of you is to try to perform near the same amount of reps each round. In order to do this, you will need to have strategically planned breaks. Everyone will have different planned breaks but we will be able to have a better understanding of what yours should look like after we perform a practice round.

Ladies, you should try to perform 20-30 calories on the row each time.

Guys, try to perform 28-40 calories each time.

Aim for 20+ pull-ups each round.

Aim for 20+ shoulder presses each time.