Friday
Strength
Weighted Strict Pullup
4,2,4,2,4,2
15 Minutes. Start the 4's with 80-85% of pull-up 1RM and the doubles with 85-90% of 1RM. Build in weight after each successful wave. This segment will need to be more customized than the other strength pieces. For athletes that do not have the ability to perform weighted pull-ups, they will be accumulating 30 total reps of strict pull-ups with the least assistance possible. For those who cannot use bands yet, they should try to accumulate 3:00 of a pull-up bar hang using packed shoulders and engaged lats. If athletes 1RM weighted pull-up is under 15#, then they should perform the 6's unweighted and use light load for the 2's.
Accessory
Supinated Grip BB Row
3 x 10
Superset w/
DB Hammer Curls
3 x 12
Conditioning