15.2 Game Plan

So, let’s discuss a few things before we get into the workout:

1. Eating
Like I talked about last week, make sure you do not go into this workout on a full stomach or acting digestive system. Make sure that you eat 2-3 hours before the workout so you gut is relaxed and everything is calmed down… think of it like a race car going to race.. you don’t want to have the AC, radio or anything else working that can take energy away from the engine… Same with your body, you want the entire body relaxed and at rest so the only thing the energy is putting energy to is the workout. Make sure the meal is balanced and nothing that is slow digesting…

2. Gear
This isn’t a workout to do on pull up bars that you are not familiar with. Stick with your comfort level and ones that you are familiar with. Make sure the bar isn’t too high.. you want to be able to easily jump up and reach it without having to over jump or step on a box.. all of which will use energy or take time. However, make sure it is high enough to get a good swing for the pull up

3. Shoes
I think the reebok or inov8’s would be best here… the shoes that are a hybrid between the weightlifters and a regular shoe… these two are light weight.. I WOULD avoid your typical weightlifting shoes because of the extra ounces they add to you

4. Barbell and plates
Use equipment that isn’t going to bounce around too much. You don’t want to waste time chasing the barbell around the gym when you drop it. Look for plates that will “thud” when you drop it.

5. Tape or gymnastics wraps
Wear something on your hands… protect your hands… you are looking at a ton of pull ups.. if you don’t have leather for skin you do not want a rip to hold you back on the first go and thus making the second go almost impossible.

Mechanics:

1. Pull ups
Focus on all the pull up training we have done over the past year
1a. staying tight through the kip or butterfly… a broken body is a weak body and will add “dead weight” to your pull… stay tight and allow your body to be utilized like a lever.
1b. arm positioning.. stay with where you are strongest in your pull from an arm width position and what you are use to from training… remember to load your pull correctly with the elbows in front of you and spotting your feet for each swing
1c. Look to stay relaxed and know where your breathing points are in the pull up… whether it is long breathes or short choppy… find your breathing rhythm within the movement.

2. OHS
2a. For those with good mobility look to have a closer grip position OH to really stack the weight over your body and put less stress on your arms
2b. Have a stacked arm/shoulder position that allows you to relax your arms with the light weight. Relax your legs on the decent and look to utilize your stretch reflex out of the bottom to diminish any eccentric loading. Squeeze your but up top to ensure a lock out and no missed reps
2c. Find a rhythm here.. down up breath, down up breath…

3. Proximity
have the barbell and pull up bar close to each other so there isn’t much movement

Workout

Treat this workout like a MAP session. This isn’t about going fast and having a long rest time. This is about spending as little time on the bar in the early rounds as possible to allow for pulling power to occur for the later rounds. This is about controlling your breathing, keeping your heart rate down for the first 3 rounds and monitoring your own work/rest time

Suggestions:
round 1 – 60-70 seconds
10 OHS; 5/5 for pull ups
10 OHS; 5/5 for pull ups

round 2: 75-90 seconds
12 OHS; 6/6 for pull ups
12 OHS; 6/6 for pull ups

round 3: 90-105 seconds
14 OHS; 6/5/3 for pull ups
14 OHS; 6/5/3 for pull ups

Round 4: around 2 minutes
16 OHS; 6/6/4 for pull ups
16 OHS; 6/6/4 for pull ups

round 5: this is the set of 18’s.. goal is to get through this… this is where the money is made
10/8 for OHS; 5/5/5/3 for pull ups
18 OHS; 5/5/5/3 for pull ups
*this set is about finishing it up, don’t rest longer to ensure these sets or reps, adapt to the situation and your body and drop the reps to stay on the bar and keep the body moving.

The goal for the pull ups here is to keep the body moving and to stay on the pull up bar, do not rest longer to keep the reps, when breakdown occurs adapt and switch to the kipping pull up or drop the number of reps per set to keep the body moving.