First Contact 0.07 Strength Endurance (Pull focus)
Pull Day Progression
PreFatigue
5-10-15-20-25
*10 Seated DB Clean and Press w/ 2 DBs between machine sets
Into
2x5 Prison CARs
2x5 Banded Scap CARs
Capacity formatted pieces are a great way to Pre-fatigue the system going into a Strength Endurance session. What changes here vs having this piece in a work portion of a session is the intention behind it. If this were a work section piece, the intent would be to burn the house down, so to speak, and go as fast as sustainably possible. For a session like this, the understanding is that the magic is happening elsewhere so for now we’re just sending blood to the desired areas to pre-fatigue them, hence the name PreFatigue. So don’t stress about finishing this for time but instead, worry about warming up and doing everything for quality. What the ladder looks like is: 5 cals + 10 DB clean and presses, 10 cals + 10 C&Ps, 15 cals + 10 C&Ps, 20 cals + 10 C&Ps, 25 cals. Make sure to pick DB weights that allow you to easily go unbroken for all 10 reps. This should flow without any necessity to stop.
Move right into the mobility pieces with the Prison CARs and Scap CARs. The prison CAR demo video can be found on the space program. This position is another variation of the shoulder CAR. The prone position allows us to isolate the shoulder capsule to further the effect of the CAR. For the Scap CARs, add a band to the movement 1) to add tension to the movement and 2) to keep your hand position honest by keeping them pinned to the side of your legs.
Work:
4 Rounds:
8-6-4
Gorilla Row Reps per side
Last pull session, you did a gorilla row drop set with the “drop” happening via weight. This time the drop will happen via reps. And instead of alternating sides per rep, you will do one side at a time. For example, 1 round will look like 8 reps right side then 8 reps left side right into 6 reps right side 6 reps left side then finally into 4 reps right side 4 reps left side. KB weight for this should be moderately heavy. Take a few warmup sets to find a weight that’s heavy to do 12-15 reps on one side at a time. Though the total reps in a round is 18 reps per side, you’re doing them in smaller increments and there’s a bit of a rest for the side not working, but the last 4 reps per side each round should feel rather difficult to complete. That difficulty should slowly bleed into the 6-rep section as you get into the later rounds.
Per usual, adequate rest is important, so rest for 2-3 minutes between rounds.
Finisher:
3 Rounds
10 Weighted Elbow CARs/Zottman Curls, per side
Pull sessions are a great excuse for adding a bicep pump into the mix. First, get the finisher rolling with 20 lat pullovers, this can be done with a few different implements such as a singular DB or KB or with a plate. The appropriate session for this should be 10 reps are down relatively easily, the difficulty starts to kick in from reps 10-15, and then reps 15-20 are a bit of a grind to complete. Then for the weighted elbow CARs, sometimes referred to as Zottman Curls, do one side at a time with a DB weight that adds tension to the movement but doesn’t totally restrict the ability to move through the range of motion. Repeat this couplet twice more for a total of 3 rounds to top off this pull session.
Overall, Week Three was a crucial phase in our project timeline, where we made significant strides toward achieving our goals and delivering successful outcomes.
