Warm-up Drills
I. Run 400m
II. 2 Rounds for quality of:
7 x Burpees
7 x Deadlifts (45/30lbs)
7 x Push Press (45/30lbs)
7 x Thrusters (45/30lbs)
III. Mobility
Impact/ Focus: Weighted Dips 5-5-5-5-5
Warm-up with three sets of Ring/Static Dips before working up to a new 1RM Ring/Static Dip.
Athletes should be capable of a 1.25xBW Static Dip before transitioning to Weighted Ring Dips
I. Weighted Ring Dip 1-1-1-1-1RM
II. Weighted/BW Static Dips x 5-5-5-5-5
Post sets/reps/loads to comments.
“Bai’s Hangover”
Complete as many rounds/reps as possible in 18:00 of
400m run
30 x Wallball (20/14lbs)
30 x Slamball (40/20lbs)
Skill Development
Angel Drops (PVC)
53#/ 2 + run + 48
Static Dips 16 kg
Bai’s Hangover 18:10= 3 rounds + run
Static Dips 16 kg
Bai’s Hangover = 2 rounds + 30 wallies + 28 slammies
EDIT: 70# Dip
1RM Weighted Dips: 75#
Bai’s Hangover: 2 Rounds + 400m 20# WB/30# Slammies
Weighted ring dip 88#
Bai’s Hangover 2Rds + run
Weighted ring dip #150 (pr)
Other thing – 3 and started run (finished run after clock)