Warm-up Drills
I. Row 1000m
II. 3 Rounds of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
III. Mobility
Impact/Focus: Weighted Pull/Chin-ups
Work up to a 1RM Weighted Pull-up or Chin-up. Rest 2:00 before attempting a max rep set of freestyle Pull-ups or Chin-ups
Weighted Pull/Chin-ups 1-1-1-1-1RM
Rest 2:00
Max Reps x Pull-ups
Post scores to comments.
“Karen’s Got Bounce”
Against a 20:00 Running Clock complete the following workload for time using as few sets as possible and partitioning reps/movements as necessary:
150 x Wallball (20/14lbs)
150 x Double-unders
Notes: Athletes may partition sets/reps/movements as desired over the course of this training evolution.
Post scores to comments.
Skill Development
Work through the following at your own pace, resting/scaling as needed.
6 Rnds (:10 on x :20 x Rest)
L-sit/V-sit
Rest 1:00
Then…
6 Rounds of
10 x Abwheel Roll-outs
:10 x Plank (w/wheel fully extended)
Pull Ups 2X 5-4-3-2-1 reps w/ red&purple bands
“Karen’s got Bounce”
15:58
Dead-hang pull-up 1RM x 57#
Karen’s Got Bounce 21:00 (SU’s)
DH Pull ups: Progressed from blue band, to red/purple bands, to red band alone for 5-4-3-2-1
Karen’s Got Bounce: 19:00 rx