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"Pump Fake"

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12/21/2021

“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich Are we trying to do too much? We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice. To be able to stand in a room with a thousand doors, and be able to close 999 of them. It can be ironically be far more challenging to *not* do something… than to do it. Together let’s take a step back today, and boil things down the basics. What are we after? Sometimes less can be more.

Bar Muscle Up Conditioning (Time)

https://www.youtube.com/watch?v=FqsYHnn26fU

5 Rounds For Time:

6 Bar Muscle-ups

20 GHD Sit-ups/weighted AbMat SitUps

- This piece is all about quality, not speed.

- Muscle-up sets should, ideally, be completed unbroken.

- Score: Time. This is to help you keep moving at a cardio pace.

INTENTION: Practice the mechanics of the bar muscle-up under fatigue. The height of the box is up to the athlete. A lower box will be harder than a higher box.

SCORE: Time. Make note of the height of the box you used in your notes.

Prep
1-2 Jumping Bar Muscle-Ups
5 GHDSU

Modifications
JUMPING BAR MUSCLE-UPS
- Chest To Bar Pull-Ups
- Double Dumbbell Devil Presses

GHD SIT-UPS
- Reduce Reps
- Reduce Range Of Motion
- Weighted AbMat Sit-Ups
- 1.5x AbMat Sit-Ups

"Pump Fake" (Time)

10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Dumbbell Bench Press

After Each Set:
100 Meter Farmers Carry

MRx: 30/15, Rx: 40/25, Rx+: 50/35

CONDITIONING CATEGORY: Grind

STRICT PULL-UPS: Less than 10s per rep.

DUMBBELL BENCH: 2 dumbbells. Less than 10s per rep.

FARMERS CARRY: 2 dumbbells. Less than 2:00.

SCORE: Time.

- Break up the strict pull-ups and then bench right from the start..

- Quick sets will allow us to stay ahead of fatigue and stay moving.

- Quick bursts on the farmer's carry will also help us stay ahead of fatigue.

- Main goal is to stay moving and avoid getting stuck anywhere.

Prep
3 Strict Pull-ups
3 Dumbbell Bench Press
30 Meter Farmers Carry

Modifications
STRICT PULL-UPS
- Banded
- Alternating Double Dumbbell Plank Rows

DUMBBELL BENCH
- Reduce Load
- Barbell Bench

FARMERS CARRY
- Reduce Load
- Accumulate 1:00 Farmers Carry Hold
- Sub Kettlebells

Whiteboard:

Tuesday, December 21, 2021

Male Clients