Tuesday March 15th
22.03.14
INTENDED STIMULUS
Prioritize building strict upper-body pulling strength.
Adjust pull-up assistance as needed so you can perform 5-8+ strict pull-ups every time it is your turn on the bar.
Aim to complete around 3+ runs with the 400-m distance, 5+ runs at the 200-m distance, and 7+ runs at the 100-m distance.
During the later rounds, rest extra during the transitions so you can perform large sets of strict pull-ups.
RX
AMRAP 21:
Partner WOD
400/200/100-m run
Max-rep strict pull-ups
– While Partner A runs, Partner B completes as many strict pull-ups as possible. Once Partner A returns from the run, Partner B begins their 400-m run and Partner A will complete as many strict pull-ups as possible. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.
LEVEL 2
AMRAP 21:
Partner WOD
400/200/100-m run
Max-rep banded strict pull-ups
– While Partner A runs, Partner B completes as many banded strict pull-ups as possible. Once Partner A returns from the run, Partner B begins their 400-m run and Partner A will complete as many banded strict pull-ups as possible. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.
LEVEL 1
AMRAP 21:
Partner WOD
400/200/100-m run
Max-rep ring rows
– While Partner A runs, Partner B completes as many ring rows as possible. Once Partner A returns from the run, Partner B begins their 400-m run and Partner A will complete as many ring rows as possible. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.
SKILL WORK
Rest, stretch, recover
STRETCHING
2 sets:
:30 banded shoulder stretch/side
:30 PVC pass-throughs
WHITE BOARD BRIEF
Target | 5-8+ strict pull-ups every set, 3+ runs every 7:00 interval.
From 0:00-7:00 partner 1 will run 400 m and partner 2 will complete strict pull-ups. Once partner 1 completes run they will switch.
From 7:00-14:00 athletes run 200 m.
From 14:00-21:00 athletes run 100 m.
The goal of today’s workout is to build upper-body strict pulling strength. Athletes should make sure they use assistance to maintain sets of at least 5-8 reps each time.
We will perform strict pull-ups later in the week, so consider avoiding a kipping pull-up, ring row, or bent-over row as a scale. Instead, scale to an assisted strict pull-up or give yourself a time frame for a set of strict pull-up attempts.
