Consistent exposure to strict hanging strength is the solution to shoulder pain. Commonly athletes who love to train overhead and chase intensity can forget the importance of strict pulling strength. We hope to combat being frontally fixated by building more strength in the form of weighted pull ups, all sets today should be working sets. Conditioning is a benchmark! It is one that creates a bit of a predicament, do you choose to speed on the run or perhaps bigger sets on the pull ups? Well the goal is to chase both, the biggest sets possible while chasing the fastest time possible.
400m Run
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10 Banded good morning
10 Banded strict Press (standing on band)
10 Banded upright row (standing on band)
10 Kipping swings
:05 chin over bar hold
3 rounds for quality
Every 3:00 x 4 sets
Execute 3 weighted pull ups as heavy as possible.
If you cannot do weighted, execute strict pull ups with a slow 4 count eccentric contraction on the way down.
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400m Run
Max Rep Pull-ups
Single arm upright row
3×10 each arm with a slower down than up tempo.
Rest as needed.
Intermediate:
20 minute AMRAP
400m Run
Max rep (banded pull ups)
Baseline:
20 minute AMRAP
400m Run (lesser distance for deconditioned athletes such as 200m)
Max Rep Ring Row (scale for 10+ minimum reps)