We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.
"Doomsday"(For Time:)
Fitness
20-16-12-8
Banded Pull-Ups
Single Dumbbell Box Step Ups
*11/7 Calorie Echo Bike to Start Each Round
Performance
24-20-16-12
Pull-Ups
Single Dumbbell Box Step Ups
*15/11/ Calorie Echo Bike to Start Each Round
Dumbbell: 22.5/15kg
Box: 24in/20in
Score: Time
*Sub for Echo Bike 16/12 Cal Row
Goals / Stimulus / Objectives
Goal: 11:00-15:00
Time Cap: 18:00
RPE: 8/10
Stimulus: Grip and Quad Stamina
Primary Objective: Consistent Echo Bike Paces
Secondary Objective: Step Up Management
Workout Strategy and Notes:
Today we're going to have some layered grip and leg fatigue throughout. The pull-ups should feel like the best part of the workout, but will take a toll on the grip and upper body for holding onto the dumbbell for some bigger sets to get this started. Aim for consistent paces on the bike knowing that your legs will get a short break during the pull-ups each set. Try to be aggressive with your sets on the step ups today and stay as close to unbroken as possible.
