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Components

Strict Pull Up

"Gwen and Where?"

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Workout

09/01/2021

“Culture eats strategy for breakfast.” - Peter Drucker In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything. The same mindset is true for us as athletes. We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart. Our character is our back bone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

Strict Pull Up (AMRAP - Reps)

Strict Pull-Up
[BASED ON MAX UNBROKEN SET]
5 Unbroken: 4-3-3-2-1
10 Unbroken: 9-8-7-6-5
15 Unbroken: 12-10-8-6-4
20 Unbroken: 18-15-12-8-4
25 Unbroken: 20-16-12-8-4

Stimulus
- We will be using our max reps score from last week to determine our work to do here. Complete these reps the same way you did last week if you modified.

- Take note of the amount of time needed between sets in order to see progress as we move forward with this progression.

- We are shooting to make these unbroken sets each time, but it's okay if they are not.

- Score: Record All Reps

"Gwen and Where?" (Time)

For Time:
800 Meter Bike Erg
15 Unbroken Clean and Jerks
800 Meter Bike Erg
12 Unbroken Clean and Jerks
800 Meter Bike Erg
9 Unbroken Clean and Jerks
800 Meter Bike Erg

Every Additional Break:
400 Meter Bike Penalty

Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85

Stimulus
- Conditioning Category: Threshold

- The goal of the workout is to complete the clean and jerks unbroken each set.

- We can rest with the bar in the front rack or the hang, but not with the plates on the ground.

- If we cannot complete the set unborken, every break we must perform the penalty bike meters.

- The penalty meters are included in our time.

- The 800m bikes should take less than 2:30. The penalty bikes should take less than 1:15.

- Score: Time

Strategy
- We really want to push oursleves on the barbell today. Our goal is to hold onto the barbell for unbroken sets. Try to reach for that goal today knowing that we can recover on the bikes between our unbroken sets.

- If we end up breaking up our clean and jerks, we want to get right over to the bike and start pedaling.

- Take a big couple of breaths before picking up the barbell each time and grab the bar with a strong hook grip in order to ensure that you are able to hold on.

- Even though we are working hard for big sets on the barbell, we still want to breathe through these reps and release tension in our grip when we can. Holding the breath and death gripping the bar is only going to cause us to fatigue more quickly.

Movement Prep
2 Rounds Increasing Load:
250m Bike
4 Unbroken Clean and Jerks

Modifications
800 METER BIKE ERG
- 400m Row
- 300m Run
- 300m Ski Erg

400 METER BIKE ERG
- 200m Row
- 150m Run
- 150m Ski Erg

CLEAN AND JERKS
- Dumbbell Clean & Jerks

Challenge

If Time

Accessory: Pulling
3 Sets for Quality:
7 Supinated Grip Feet Elevated Ring Rows (1s Pause At Top Of Each Row)
7 Double Dumbbell Hammer Curls
7 Romanian Deadlifts @ 40%

Rest as Needed.

Stimulus
- We want to think about perfect movement here, not speed.

- Athlete's choice on the elevation of the feet for the ring rows.

- The only body part that should move during the hammer curls is the forearms. Choose weights wisely.

- We'll complete the RDL's at the same weight each round.

- Score: Weight on the RDL's. Record any other information you'd like to have in your notes.

Modifications
SUPINATED GRIP RING ROWS
- Chin-Ups
- Barbell Curls

DUMBBELL HAMMER CURLS
- Barbell Curls
- Kettlebell Curls
- Banded Curls

ROMANIAN DEADLIFT
- Kettlebells or Dumbbells

Whiteboard:

Wednesday, September 01, 2021

Male Clients