“You must expect great things of yourself before you can do them.” – Michael Jordan
Complete as many rounds as possible in 15 mins of:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean & Jerks, 50/35 lbs
15 AbMat Sit-ups
GENERAL
On Mondays during the Open, we give athletes the option to complete the Open Workout again or complete another workout with a similar time domain
Maybe, running 2 heats, the alternate athletes will go in heat 1 to allow the athletes completing the Open Workout more time to prepare and to have judges for heat 2
Here is the flow of today’s hour:
All athletes do general warmup together
Coaches go through teaching points with “Point Break” athletes while “20.1” athletes start to prepare on their own
Kick off “Point Break” heat
Open athletes find a “Point Break” athlete to judge them IF NEDDED after heat 1 is over. If coaches or other athletes are available, then no heat two is needed.
“POINT BREAK”
Choose a strict pull-up variation here that allows you to complete the 5 reps in 2-3 quick sets
Movement Subs:
Reduce Reps
Banded Strict Pull-ups
Ring Rows
Athletes will switch arms every 5 reps on the single arm dumbbell hang clean and jerks
Choose a load that will no doubt be completed unbroken every round
“POINT BREAK” STRATEGY
STRICT PULL-UPS
The strict pull-ups have the potential to be the biggest sticking point today due to the muscular fatigue involved with the movement
Quick sets from the beginning are a great way to ensure you don’t slow down later on
Think 1-3 quick sets:
1 Set: 5
2 Sets: 3-2
3 Sets: 2-2-1
DUMBBELL HANG CLEAN AND JERKS
The nature and rep scheme of this movement encourages athletes to hold on for unbroken sets
One arm rests while the other works, so aim to complete all 5 reps unbroken on each side
ABMAT SIT-UPS
The AbMat sit-ups do not interfere with the other two movements and provide some relief from the upper body
Moving at a steady pace through these 15 reps instead of sprinting through gives the arms more time to recover for the most difficult movement, the strict pull-ups
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