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Strict Pull-Up

On Repeat

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Workout

Wednesday

Strength

Strict Pull-Up

WEIGHTED STRICT PULL-UPS
5-9 Unbroken: 3-2-2-1-1
10+ Unbroken: 4-3-3-2-2

[BASED ON MAX SET OF STRICT PULL-UPS]

10 Scap Retractions
5 Kip Swings
1-3 Strict Pull-Ups

WEIGHTED STRICT PULL-UPS
- Remove Weight
- Banded Strict Pull-Ups

STIMULUS
- This is still based on our week 1 max rep strict pull-up test.
- If we haven't completed the max rep test, perform that in place of this piece today so we have a score moving forward.
- The weights we should use for our sets should be challenging, but done unbroken.

Metcon

On Repeat (10 Rounds for time)

On the 2:30 x 10 Rounds:
10 Hang Power Cleans MRx: 75/55, Rx: 95/65, Rx+: 115 / 85 lb
30 Double Unders MRx: 45 Singles
500 Meter Bike

MOVEMENT PREP
Timed Practice Round:
5 Hang Power Cleans
15 Double Unders
250m Meter Bike

*This is half the reps we'll complete each round. This will give us an idea of how long each round will take.

MODIFICATIONS

HANG POWER CLEANS
- Reduce Reps
- Reduce Load
- Double Dumbbell Hang Power Cleans

30 DOUBLE UNDERS
- Reduce Reps
- 45 Single Unders
- Line Hops

500 METER BIKE
- 250m Row
- 200m Run
- 200m Ski

STIMULUS
- CONDITIONING CATEGORY: Threshold
- HANG POWER CLEANS: Unbroken sets. 30s or less.
- DOUBLE UNDERS: About 30s.
- BIKE: 1:15 or less.
- SCORE: Enter split times for all 10 rounds. Overall score will be the sum total of all splits.

STRATEGY
THE BIG TAKEAWAYS
1. Hold onto the hang power cleans.
2. Breathe and relax the shoulders through the double unders.
3. Push the bike. Set the damper to a setting you can hold 70 RPMs or above.

Whiteboard:

Wednesday, October 20, 2021

Male Clients