04.03.2014

Warm-up Drills
I. Run 400m
II. 3 Rounds for Quality of
5 x Deadhang Pull-ups
10 x Reverse Walking Lunges
10 x Push-ups (CFGS)
10 x Walking Lunges
III. Mobility

Notes: Use the warm-ups to establish starting points/work together on weak areas of Pull-up strength. Those who’ve been shown how are encouraged to partner up for Manually Resisted Negative Pull-ups.

“Jedi Mind Kollabo”
For time
2 x Front Squat (165/110lbs)
21 x GHD Sit-ups
4 x Front Squat (165/110lbs)
18 x GHD Sit-ups
6 x Front Squat (165/110lbs)
15 x GHD Sit-ups
8 x Front Squat (165/110lbs)
12 x GHD Sit-ups
10 x Front Squat (165/110lbs)
9 x GHD Sit-ups
12 x Front Squat (165/110lbs)
6 x GHD Sit-ups

Notes: Front Squats must be Power Cleaned to the rack position to begin each set. GHD Sit-up standards are both hands touching the deck at the bottom of each repetition and both hands touching the metal foot plate at the top. Scaling on the GHD will be appropriate for most athletes; beginners should be starting with Abmat Sit-ups (butterfly).

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Skill Development: Double-unders
Choose one of the following
I. Tabata x Single-unders
II. Tabata x Double-unders
III. “OPT’s Flight Simulator” x Single-unders
IV. “OPT’s Flight Simulator” x Double-unders

Notes: Tabata Single-unders and Double-unders are scored by best and worst intervals. OPT’s Flight Simulators are for time.

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