Last Call for our Survey! We’ll keep the link up for the remainder of the week. Thanks in advance for sharing your input so we can continue to make improvements in the gym! Also, reminder about the Nutrition Challenge Kick-off this coming Weekend – Info Here.
Part 1: Pull-up Work, Week 1 Day 2:
Eccentric (0-4 reps)
- 4 Sets: 5 x Eccentric Pull-up at BW (bodyweight), rest 60 seconds between sets
*Each eccentric pull-up is done at a 5 second descent, with 5 second break between reps. Assist using partner! If you cannot maintain a 5 second descent, either use a partner or lessen the number of reps.
Volume (5-12 reps)
- Every 30 Seconds for 10 Sets: 15% of Max Rep Set
*I.e. if your max rep set was 10 reps, you will perform 1-2 strict pull-ups every 30 seconds for 5 minutes (10 total sets).
Weighted (12+ reps)
- 5 Sets: 5-7 strict weighted pull-ups @ BW+ 10%, rest 90 seconds between sets
*Example: I weigh 185 pounds and performed 12+ reps on the test, so I will do 5 sets of 5-7 strict weighted pull-ups with an additional 18.5 pounds (use kettlebells, plates, etc.).
This is only the second day of the pull-up work, so it should not be overly difficult to complete these sets. The volume will continue to increase each week! Work with a partner to assist on eccentric pull-ups if unable to perform 5 second descent safely on your own.
10 Total Rounds, “Relay-Style” with a Partner:
- 10 Calorie Row
- 10 Dumbbell Thrusters (25s/15s)
Each partner does a total of 5 rounds. If you are working on your own, do roughly a 1:1 work/rest schedule (i.e. if it takes me 90 seconds to complete a round, I would rest for 90 seconds before starting next round).
10 Total Rounds For Time, “Relay-Style” with a Partner:
- 15 Calorie Row
- 10 Thrusters (95/65)
One partner completes a full round before switching. Each partner does a total of 5 rounds. If there are odd numbers and you are working on your own, do roughly a 1:1 work/rest schedule (i.e. if it takes me 2 minutes to complete a round, I would rest for 2 minutes before starting next set). Scale appropriately so that you can keep the output high.
Weighted Plank Hold, 3 set of 20 seconds, rest 60-90 seconds between sets