2 x 1 Reps from Failure
1 x Max Reps
Athletes who can perform more than 10 reps per set while leaving 2-3 in the tank should add weight.
Scale down to one of the following, listed from highest to lowest strength/proficiency:
-Chin-Up Negative, 4-5 Sets, work towards being able to do 5 consecutive reps of 10 seconds each (https://youtu.be/OqryFFiR7i4)
-Piked Assisted Pullup, 4-5 sets, work towards being able to do 5 reps with a 10 second negative on each one (https://youtu.be/JpM5cOf6Ntw)
-Chin Hang, 4-5 sets, work towards a 45 second hold (https://youtu.be/-MI2VbEVHXg)
Working while partner rests, or 1:1 if no partner:
Row 1000m, 750m, 500m, 250m
*GOAL INTENSITY = MAX EFFORT
1) EMOM 16, alternating:
a) 8-10 Supinated Grip Barbell Rows
b) 15-20 Hollow Rocks OR 0:30-0:45 Hollow Hold
Barbell Row: Each rep begins at the floor. The set-up should be similar to the athlete’s deadlift position. Row straight up from the floor, and as the bar passes the knee, pull back, so that the bar traces the angle of the thigh and makes contact at the lower stomach. Keep the eccentric controlled. Emphasize mechanics over load!