Tuesday January 3rd
23.01.03
INTENDED STIMULUS
Complete in 10:00 or less.
Chest-to-bar pull-ups done in under 5:00.
Shoulder-to-overhead load should allow for 7+ reps at a time.
Consider a push press for the shoulder-to-overhead and then move to the jerk if you tire and still need to hang on to the bar.
Build to a heavy set of 3 shoulder-to-overheads before the workout.
RX
For time:
45 chest-to-bar pull-ups
30 shoulder-to-overheads (185/125 lb)
LEVEL 2
For time:
45 pull-ups
30 shoulder-to-overheads (135/95 lb)
LEVEL 1
For time:
75 ring rows
30 shoulder-to-overheads (95/55 lb)
SKILL WORK
Pre-workout:
5 sets:
3 shoulder-to-overheads
– Build to a heavy set of 3.
STRETCHING
1:00 banded shoulder stretch/side
1:00 couch stretch/side
WHITE BOARD BRIEF
Target | Less than 10:00
This workout tests your capacity to keep moving under fatigue and to hold onto the bar, both pull-up bar and barbell!
Aim to complete the chest-to-bar pull-ups in less than 5:00. If that’s not doable, scale to chin-over-bar or ring rows to avoid getting hung up on them.
Complete 7-12 reps before putting the barbell down, and then, just very short rest periods.
This workout is meant to test/build capacity on the bar. Don’t strategize the shoulder-to-overhead. Instead, try to complete each set unbroken or the largest set possible.
Pre-workout we will build to a heavy 3-rep shoulder-to-overhead over the course of 5 sets. Ideally, you’re jerking this weight as that will get the biggest load overhead.
