Alternative Athletics: Weighted Pull ups

WARM-UP
1 set:
20 ATY Drill
20 Scap Pull up

5 sets:
:30 row
10 alternating Dumbbell Snatch
3-5 Strict Pullup

NOTES

• In the second portion of today’s warm-up, increase the pace on the rower with each set. Begin to think about your pacing and efforts in the second workout.
• Increase the weight of the DB as long as the 10 reps stay unbroken.
• With the final 2-3 sets of pull-ups, add weight if you are able. Treat these as warm-up up sets prior to the workout. If needed, do another 1-2 warm-up sets prior to starting the workout.

RX / Intermediate
5 sets for load:
3 Weighted Pull up

BEGINNER
5 sets for reps:
:30 Strict Pullup

Post-workout:
8 sets for reps:
:20 Ring Dips
– Rest :10

Stimulus & Goals

• Build up to a heavy set of 3 pull-ups
• Increase load across as many sets as possible.

Strategy

• Just because these pull-ups are strict, does not mean they need to be slow. With each rep, try to move your chin over the bar as quickly as possible. Think about driving your elbows to the floor beneath you and pulling fast.
• Add load to the pull-ups in any matter that makes sense. Consider pinching a medicine ball or a DB between your feet. If you have a belt available, that is another great way to add load. You don’t want the way you add weight to be the variable that holds you back.

Competition: 70 min

Warm Up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 20 min
For as many sets as possible:
500-m Row @ 1:50 / 2:00
500-m row @ 1:48 / 1:58
500-m row @ 1:46 / 1:56
– Continue to reduce by :02 in each set until failure.
– Rest 1:00 between intervals.

Stimulus & Goals

• Successfully complete at least 5 sets.
• You must finish the interval on or under the indicated time. Finishing over the time is considered a failed set and the workout is over.
• Pace and recovery conditioning

Strategy

• With the goal of the workout being to finish each set on or under the indicated time, don’t be a hero. It does you no good to go faster than the specified time. It will only hurt you in the later sets.
• It will take about 100-200 m to dial in your stroke rate and pace. Remember to breathe and pay attention to how hard and fast you are pulling. As the time in each set decreases, your stroke rate and how hard you pull are going to have to increase.
• Try to row :01 under the specific time you are trying to hit. If you waiver for too long above the time, you’re likely not to hit it.
• Try to stand up during your rest time. This will help flush the lactic acid out a little bit.

Stretching: 10 min
3 sets:
:30 Doorway Pec Stretch / side
:30 Banded Shoulder Stretch / Side