11.23
Strict Pull Ups (5 set: 7 reps)
Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. Rest 90 sec b/w sets.
*Add weight or decrease the amount of band assistance used from last week
Body Row on Racked Barbell Workout Definition (4 sets: 10 reps)
*Build to a moderate weight, stay the same or build across sets
Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a straight line with the body from the heel to the shoulder. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without "kipping". Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.
Metcon (5 Rounds for reps)
5 sets
100 Double Unders
30/20 Push-Ups
– Rest 1:00 between sets –
100 Double Unders
30/20 Push-Ups
– Rest 1:00 between sets –
Target time each set: 1:45 – 2:15
Time cap each set: 2:30
STIMULUS and GOALS
Stimulus is moderate intensity and strategic rep schemes to avoid burning out. Athletes should aim to hit similar times across or get slightly faster each set.
Time cap each set: 2:30
STIMULUS and GOALS
Stimulus is moderate intensity and strategic rep schemes to avoid burning out. Athletes should aim to hit similar times across or get slightly faster each set.
We did something similar to this a few months back. Athletes who have been doing the same scaled progression with push-ups should look to change it up.