Daily training
2024-04-23
Mindset
Fixing Problems
"The Extra Mile"25 min
For Time:
400 Meter Run
4 Rounds For Time:
5 Dumbbell Front Squats 50 / 35 lb's
5 Strict Pull-ups
400 Meter Run
3 Rounds:
5 Dumbbell Front Squats 50 / 35 lb's
5 Strict Pull-ups
400 Meter Run
2 Rounds:
5 Dumbbell Front Squats 50 / 35 lb's
5 Strict Pull-ups
400 Meter Run
1 Round:
5 Dumbbell Front Squats 50 / 35 lb's
5 Strict Pull-ups
Time Cap: 25 Minutes
Stimulus
- Overview: We've got a mile of running total today broken up with our couplet of dumbbell squats and strict pull-ups today. While this seems like a pretty simple and straightforward piece, it adds up quickly on the legs and lungs if we are not paying attention to our pacing from the start. Can we speed up as we go today?
- Run: About 2:00 of work.
- Dumbbell Front Squats: Less than :30 of work in 1 set.
- Strict Pull-ups: Less than :30 of work.
- Score: Total time to complete work.
Strategy
- Athletes should aim to hold a consistent pace on the run in order to be able to pick the dumbbells up quickly when they return.
- Run is a great place to recover our arms between our rounds of squats and pull-ups.
- Do not go to failure on your sets of strict pull-ups early, decide on sets that you can maintain in the mind set of pushing those sets faster or making them bigger in the last two rounds of work.
Substitutions
400M RUN
- Reduce Distance
- 2:00 Time Cap
- 500m Row
- 320m Ski
- 1000m Bike
- 300m Air Run
DUMBBELL FRONT SQUATS
- Reduce Loading
- Reduce Reps
- Sub Kettlebells
- Sub Barbell
- 10 Air Squats
STRICT PULL-UPS
- Reduce Pull-Ups
- Banded Strict Pull-Ups
- Ring Rows
- Alternating Dumbbell Plank Rows
Movement prep
1 Round:
100m Run
3 Dumbbell Front Squats
3 Strict Pull-ups
100m Run