A. 3-6 Barbell Bench Presses @ 100%
Buld to Heavy 3 or Heavy 6 reps
B. Swole Cycle
Tabata:
Strict Pull-ups
Row/Bike Calories
Push-ups
Row/Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds OffScoring: Not Scored
* Strict upper body movements are the focus of today’s workout
* We’ll start out the day by building to a heavy triple Bench Press
* "Swole Cycle" is a repeat workout from 8.13.2019
* Athletes will complete all 8 rounds of the strict pull-ups before moving to the 8 rounds of assault bike, and so on…
* The score at the end of the 16 minutes is the total reps completed during your work stations
* There is no rest between stations beyond the :10 seconds
## STRICT PULL-UPS
* Choose a variation that allows for at least 3-5 reps within each 20 second window
## PUSH-UPS
* Choose a variation that allows for at least 7-10 reps within each 20 second window
## ASSAULT BIKE
* Athletes don’t have to reset the monitor between rounds, but they should avoid pedaling during these 10 seconds
* If you’re short on bikes, stagger heats by 4 minutes
* Sub any machine if you’re unable to bike
## DAILY VIDEO
[Click Here](https://youtu.be/26LhAVtOQHY)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Easy Bike
Push-up Plank Hold (On Hands)
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Banded Pass Throughs [Video](https://youtu.be/9yTcC5vMneo)
Moderate Bike
Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)
Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)
Banded Pull Aparts [Video](https://youtu.be/O3kpjgGAfp4)
Faster Bike
Alternating Bird Dogs [Video](https://youtu.be/yS3FoUwVV5E)
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Banded Press Downs [Video](http://youtu.be/TcuF2yVabTY)
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# MOBILITY (12:00 – 15:00)
## Banded 3-Way Shoulder: 30 Seconds Each Direction
[Video](https://youtu.be/0JfPWFg3uQ0)
# TEACHING (15:00 – 22:00)
## STRICT PULL-UPS
### BBQ
BBQ stands for Belly, Butt, and Quads. In order to keep these movements as strict as possible in today’s workout, let’s think about keeping these three body parts squeezed tight. This tight hollow position with the feet slightly in front of the bar applies to all athletes, no matter if they are using a band, doing ring rows, or completing strict pull-ups as prescribed. During a kipping pull-up, we move between a hollow and arch position. In the strict variation, we remain hollow through the whole range of motion. Squeezing tight keeps the joints locked and prevents any subtle kipping actions that could assist in getting the chin over the bar.
### Movement Prep
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
20 Second Hollow Hold on Bar
1-3 Strict Pull-ups
### Movement Subs
Banded Strict Pull-ups
Ring Rows
## PUSH-UPS
### BBQ
Just like in a good plank position, we’re looking for a straight line from head to toe during the push-up. Squeezing the belly, butt, and quads can help athletes maintain this straight line throughout the full range of motion. It is common here to see the hips drop or to see athlete “snake” out of the bottom of the push-up. A plank is a solid piece of wood, and solid pieces of wood don’t move. Let’s try to maintain this position no matter what variation is used today. Every push-up is a plank, but not every plank is a push-up.
### Movement Prep
15 Second Push-up Plank Hold (Top)
15 Second Push-up Plank Hold (Bottom)
3-5 Push-ups
### Movement Subs
Elevate Hands to Box or Bench
Knee Push-ups
## BENCH PRESS
### Lower Body
While the bench press is mainly an upper body movement, the lower body will also do some pressing. Let’s focus on keeping the butt pushed into the bench and the feet pushed into the floor. This strong lower body position helps athletes maintain full body stability, which can lead to better mechanics with the upper body. It is common here to see the butt “bridge” up off the bench and the feet flail around. Press with the lower body to help press with the upper body.
***See More on this in the Daily Video***
### Movement Prep
10 Empty Bar Bench Press
# BENCH PRESS (22:00 – 35:00)
* Athletes will have about 13 minutes to build to a Heavy Triple Bench Press
* For safety, ensure athletes always have a spotter and have their thumbs wrapped around the bar throughout the lift
* We recommend that spotters do not assist with lifting the weight until the bar starts moving back down
* If an athlete has to lift alone for some reason, do not have them put clips on the bar so the weight can easily slide off if they get pinned
* If unable to Bench Press due to equipment reasons, Strict Press would be the next best option
# PRACTICE ROUND (35:00 – 40:00)
## 1 Round
3 Strict Pull-ups
6 Bike Calories
3 Push-ups
# STRATEGY + WOD (40:00 – 60:00)
## STRICT MOVEMENTS
* On the strict movements, try to move for as much of the work window as possible without hitting a wall early on
* It's helpful to envision what number you'll be performing in the 5th or 6th interval and try to hold that across all rounds
* **For Example:** If you see yourself getting 5 pull-ups in the 20 second window of round 5, see if you can hold 5 reps across from the first round
* With short work and rest windows, you can expect to sneak in 1-2 quick sets within the 20 seconds
## BIKE
* On the bike, establish a moderate-fast pace that you could see yourself holding for 5 minutes straight
* Find an RPM or Wattage associated with this moderate-fast speed and make it your goal to stay there
* Coming off the rest windows, getting the bike up to your goal RPM or Wattage from a dead stop can be the hardest part
* Start each round with a quick 2-3 second burst to get up to your goal number quickly before settling in
* You do not have to reset the monitor between sets, but do avoid pedaling during the rest windows