Name: Playbook - Erik Bartell - W3/D3 Pull Up Prep
Uploaded: 2022-05-15T19:58:01.131Z
Duration: 60 min
Description: W3/D3 Pull Up Prep

Today we'll be working on pull up focused movements. We'll start with some foam rolling and dynamic warm ups before going into two pulling focused circuits. We'll wrap things up today with a conditioning circuit that'll push you today. 

Overview
Upper SMR
Upper Body Dynamic Warm Up
Murph Pull Up Prep A
Murph Pull Up Prep B
Murph Conditioning

Familiarize yourself with the Rate of Perceived Exertion (RPE) Scale
RPE Scale
1  Very light, recovery effort
2-3 Slightly harder but still comfortable. Can carry a conversation.
4-6 Moderate effort. Breathing is heavier, can speak in sentences.
7-8 Hard effort. Can speak in short sentences
9-10 Very hard to max effort. Can barely speak, can maintain for a couple minutes

Spend 10 minutes foam rolling:
Lateral Line
Upper Anterior Line
T-Spine
Should Sweeps on Foam Roller

1. Begin laying on your back atop the foam roller
2.  Focus on one side of the body at a time by leaning left or right
3. Moving toward the hip; use the opposite arm and both legs to pitch, roll, rock, and slide along the large muscles of the back until you're at your hips

Foam Rolling: Lateral Line

1. Begin laying on the floor prone with the underarm laying diagonally on a foam roller.
2.  Moving toward the center; use opposite arm and both legs to pitch, roll, rock, and slide along the large muscles of the chest.

Foam Rolling: Upper Anterior Line

1. Begin laying on the floor prone with the upper back laying horizontally on a foam roller.
2.  Moving north and south; use both legs to pitch, roll, rock, and slide along spine between the small of the back and the base of the neck.
3. Stop along the way to use the roller as a traction device to create extension through the t-spine and rib cage.

Foam Rolling T-Spine

1. Begin lying supine w/ your spine supported by the roller from your tailbone to your head.

(if using an 18" foam roller you'll need to suspend your hips and lower back off the ground) 

2. Starting with the shoulders and elbows at 90 degrees,

Shoulder Sweeps on Foam Roller

Upper SMR

3 Rounds
8x Alternating 3 Point Plank
5x Beast Opposite Limb Lift
5x Hanging Knee Raise
30 sec rest in between rounds

1. Begin in a tall Plank
2. With control, reach one arm out as far away from you as you can and return 
3. Without losing position, alternate between arms.
-coaches note: try to imagine holding a glass of water on your back without spilling.

Alternating Three Point Plank

- Begin in a "Beast" position: Quadruped with knees hovering off floor 2-4" with a long spine
- Raise the opposite arm and leg off the floor and maintain for an inhale or exhale. You can progress to reaching out as shown here.

Beast Opposite Limb Lift

- Start hanging from a pull up bar.
- Raise the knees as high towards the chest as possible
- Tuck the feet in close to the body early in the movement.
- Return to a long hang, repeat

Hanging Knee Raise

Upper Body Dynamic Warm Up

4 Rounds - Keep a sustainable pace throughout
Max Rep Pull Ups with 2-3 reps left in reserve
15x DB Pullover (RPE 2-3)
15x DB Hanging High Pull (RPE 2-3)
90 sec Jump Rope
60 sec rest in between rounds

RPE 2-3: Slightly harder but still comfortable. Can carry a conversation.

Perform as many pull ups as you can with 2-3 reps left in the tank

Max Rep Pull Ups with 2-3 reps left in reserve

- Place your upper back on the bench or floor 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell Pullover (RPE 2-3)

- Start standing with feet shoulder width apart and holding the dumbbells in overhand grip
- Lower the dumbbells below the knees with arms extended
- Explosively pull the dumbbells while standing upright to chin height while keeping dumbbells close to thighs and chest
- Lower the dumbbells back to starting position

Dumbbell Hanging High Pull (RPE 2-3)

- Jump rope with the rope passing under your feet once each jump

Jump rope

Murph Pull Up A

3 Rounds
3x Pull Up Iso Hold
10x Tall Kneeling DB Overhead Press - RPE 2-3
60 sec rest in between rounds

RPE 2-3: Slightly harder but still comfortable. Can carry a conversation.

(Can be jump or band assisted)
-Using the means needed, start this position in the top of your pull up, chest as close to bar as possible
- Hang until the chin drops below bar

Pull Up Iso Hold

- Start in kneeling position with both knees on the ground, sitting tall
- Hold dumbbell at shoulder on same side as knee grounded
- Press weight straight overhead

Tall Kneeling Dumbbell Overhead Press (RPE 2-3)

Murph Pull Up B

10 Rounds AFAP (As fast as possible)
10-1x Burpee Pull Ups
10x Air Squats
No rest between rounds

The workout will look like this:
Round 1: 10x Burpee Pull Ups, 10x Air Squats
Round 2: 9x Burpee Pull Ups, 10x Air Squats
Round 3: 8x Burpee Pull Ups, 10x Air Squats
Round 4: 7x Burpee Pull Ups, 10x Air Squats
Round 5: 6x Burpee Pull Ups, 10x Air Squats
Round 6: 5x Burpee Pull Ups, 10x Air Squats
Round 7: 4x Burpee Pull Ups, 10x Air Squats
Round 8: 3x Burpee Pull Ups, 10x Air Squats
Round 9: 2x Burpee Pull Ups, 10x Air Squats
Round 10: 1x Burpee Pull Up, 10x Air Squats

Burpees pull-up

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Murph Conditioning: Descending Burpee Pull Up Ladder (AFAP)

W3/D3 Pull Up Prep

Slightly more in depth descriptions of the exercises: not beginner/non native English speaker friendly.
In particular what WG(?) under the loaded run means.

W3/D3 Pull Up Prep

More workouts from Erik Bartell