Warm-up Drills
I. Speed Rope 2:00
II. 12-9-6 reps each of
Medicine Ball Cleans (40/20lbs)
Abmat Sit-ups
Push-ups (CFGS)
III. Mobility
Impact/Focus: Ring Dips
Complete the following sets/reps, resting as needed between efforts.
I. Ring Dips 10-10-8-8-8-6
Notes: Static dips and bands as necessary; negatives also present an interesting possibility for requisite strength development.
Post sets/reps to comments.
“Knoticle Solvent”
Row 1000m
Then…
21-18-15-12-9-6-3 reps of
TTB/Knees-2-Elbows
KB Swings (32/24kg)
Post times to comments.
Skill Development
50 x Pistols
“Ring Dips” with 10#
“Knoticle Solvent” : 23:37 (T2B for first 21, then K2E) /24kg