All sets as heavy as possible.
Move through the largest range of motion possible.
Build to a new 3-rep weighted pull-up if feeling good.
Keep the volume low with 22.1 coming up.
RX & LEVEL 2
5 sets for load:
3 weighted pull-ups
5 sets for reps:
:30 strict pull-ups
8 sets for reps:
:20 ring dips
– Rest :10
:30 doorway stretch/side
:30 banded shoulder stretch/side
WHITE BOARD BRIEF
Target | Build to a 3-rep weighted pull-up
Today’s workout is a heavy day that deviates from the traditional barbell strength work. The goal is to perform 5 sets of a heavy 3-rep weighted pull-up and potentially build to a 3-rep max.
If athletes are not accustomed to working with load, start light and build. If they’ve done weighted pull-ups before, and especially if they can add significant load, have them build to 40-50% of their best 1-rep weighted pull-up before their first working set.
The goal for today is making sure we fully open the shoulders at the bottom and clearly get the chin over the bar at the top.
We can scale this workout to strict pull-ups or we can use some sort of assistance. Regardless of how we scale, we want this to be difficult and leave athletes feeling like they’ve built some pulling strength for the future.
The volume for today is intended to be low in preparation for Open Workout 22.1 on Friday. Keep your body feeling good and work on building strength in a different way.