Warm-up Drills
I. Indoor Rambo Run
II. Mobility
Impact/Focus Training
Handstand Push-ups for Quality
5-5-3-3-1-Max Reps
“Klique”
In teams of 2 athletes accomplish the best combined performance possible in each of the following. Only one athlete may work at a time.
6:00 x Establish Team 1RM Front Squat
5:00 x Total Reps of Pull-ups
4:00 x Total Reps of Box Jumps (28/24”)
3:00 x Total Reps of Double-Unders
2:00 x Establish Team 1RM Power Clean
Post scores to comments.
Skill Development
Perform 3-5 Rounds of the following ”Ring Sequence”.
If possible move from start to finish without resting or coming off the rings.
Ring Sequence:
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Support x :10
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1
Notes: Muscle-ups start at full extension with turn-out and finish in the support with turn-out.
567…. ( I think )
partners w/ Shelly- #793
New PR on FS @ 225#
1RM on PC @ 165#
Partners with Tall John total was:
Pull ups – 130
Box jumps – 100
Double unders – 129
Total – 1129
Tall John had FS @ 195# and PC @ 185#.