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Strict Pull-Up

Boat Shoes

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Workout

Wednesday

“Champions aren’t addicted to tomorrow because they are too busy focusing on today.” - Nick Saban To a certain extent, everyone understands the logic behind staying present. They understand the benefits of focusing on the here and now, void of concern, worry, and speculation of what’s “next”. Yet when the heat is on, it’s also quite clear to all of us that this is an easier said than done task, where many struggle… and fall. The root of this problem is something we can all relate to - fear. The False Reality Appearing Real. The incorrect belief that we need to act or perform a certain way today, or we won’t reach our goals tomorrow. This is where, in those moments where the mind wanders, we want to center ourselves on something specific: The goal is not to be perfect tomorrow. The goal is to be better… today.

Strength Test

Strict Pull-Up

Strict Pull-ups
1 Set For Reps:
Max Strict Pull-ups

Modifications
STRICT PULL-UPS
- Banded Strict Pull-Ups

Movement Prep
5-10 Scap Retractions
1-2 Strict Pull-Ups

Stimulus
- Establishing a baseline here to build upon over the next 12 weeks.

- Strict pulling strength and stamina are valuable in our sport especially when it comes to keeping our shoulders healthy and strong for the long run.

- If you cannot complete 5+ reps unbroken when fresh, use a band that allows you to get somehwere between 5-10 reps. We'll use this same band throughout our progression in the coming weeks.

- Score: Reps

Metcon

Boat Shoes (3 Rounds for time)

"Boat Shoes"
For Time:
1,500 Meter Row
1,200 Meter Run

Rest 3 Minutes

1,000 Meter Row
800 Meter Run

Rest 3 Minutes

500 Meter Row
400 Meter Run

Modifications
500M ROW
- 400m Run
- 1000m Bike (Any)
- 400m Ski

400M RUN
- 500m Row
- 1000m Bike (Any)
- 400m Ski

Movement Prep
100m Row (Moderate)
100m Run (Moderate)
100m Row (Fast)
100m Run (Fast)

Stimulus
- Conditioning Category: Threshold

- Longer cardio interval workout today with distances decreasing each round. This will allow us to ramp up our intensity as we get closer to the finish.

- The first interval should take less than 15:00. The second interval should take less than 10:00. The last interval should take less than 5:00.

- Score: Enter all 3 intervals. Your overall score will be the sum total.

Strategy
1. We want to aim to ramp up our pace with each interval as the distances decrease significantly each round. Aim for hard efforts on all intervals but for percieved effort percentages, we can think to hit the first interval at about 80-85% of maximal effort, the second interval at about 85-90% of maximal effort, and the final interval at an all out effort.

2. While we go into the row relatively fresh each round, we want to be careful about frying the legs for the run that follows. Remember that rowing at a pace that is just 2 seconds faster per 500m takes a lot of effort and only save us a couple of seconds that can easily be lost on a slower paced run. Focus on staying smooth and finding a steady pace just outside your comfort zone.

3. With each run, take the first 100m or so to let the legs flush out from the row. Aim to ramp up your speed from there. When the legs don't want to move, pump the arms and the legs will follow.

Whiteboard:

Wednesday, August 25, 2021

Male Clients