09/29/2009
Tuesday 023
Warm-up: Hydrate and get two light sets of pull-ups in (5 to 10 repetitions each). Jump rope or run for 5:00 minutes and stretch out. Swimmer's stretch, Cossack's stretch, lower body stretches and shoulder rotations at a minimum before beginning. Make sure you're warmed up and ready before beginning.
WOD: Weighted pull-up routine with 40 to 50% of your one rep max. 2 sets of 3 repetitions for each grip. Regular grip (palms facing away), reverse grip (palms facing you), palms alternating (one overhand and the other facing away), reverse grip narrow and lastly wide grip. Touch the top part of your chest if you can to the bar and you should be barely completing each set or your weight is too light.
Strength: Rest
Endurance: 8 x 50 meter swimming sprints or run 200 meters with a rest of 5 times the amount of time it took you to swim or run. Power output should remain in the neighborhood of 80 to 90 % of your fastest swim or run. Did 200m rowing instead
Coach's comments: Equipment needed, weights, bar and place to do either a swim or a run. If you�re stacking workouts get the WOD done first then knock out the endurance portion later in the day.