wednesday, may 17

Strength:

1 Weighted Strict Pull-up, pick load Every 1 min for 10 mins.

Athlete Instructions

The goal here today is to allow athletes a simple quick way to test their 1RM weighted pull-up. For those that don't have pull-ups we want to do 1 eccentric pull-up or 1 pull-up with the lightest band possible while maintaining form and meeting all points of performance.

"Lovelace"

FT: Rows; 10x Kettlebell Farmers Carries and Pull-ups

For time:

Row, 1500/1250 m

-- then --

10 rounds of:

Kettlebell Farmers Carry, 70/53 lbs, 100 ft

10 Pull-ups

Athlete Instructions

Kettlebell Farmers Carry- dual kettlebell

Time domain: 15-20 mins

Time cap: 22 mins

Primary Objective: Pull-ups

Secondary Objective: Holding sub 1:15 per round. Goal on the rower is to hold 5 km race pace.

RPE: 8/10

Stimulus: Grip / Muscular Stamina