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img_5411Warm-up Drills
I. Coach’s Choice
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
III. Mobility

Skill Development: Pull-up Ascension Ladder
Every minute on the minute for 10 minutes execute the prescribed number of Pull-ups. On the first minute perform 2 reps, on the second minute perform four reps, on the third minute perform six reps… Continue climbing up the ladder in this manner until the number of Pull-ups can not longer be completed in the one minute window of time allotted.

Notes: Reps today may be assigned as deadhang for the first ascent, if there are minutes left on the clock after failing a round, athletes should begin again from the bottom the ladder and continue for as long as possible or time expires. Score will be highest rep load completed as well as total reps completed (volume scoring incentive for those making multiple ascents). Scale as necessary to band assisted Pull-ups.

2Post scores to comments.

“Stockholme Syndrome 2016”
Complete as many rounds as possible in 15:00 of
7 x Thrusters (115/75lbs)
Max Reps x Double-unders
200m Run

Notes: Every time a set of Single/Double-unders reaches failure complete a 200m Run.

Post total rounds completed and best/worst rep records for consecutive Double-unders to comments.

Samy Daghir

3 thoughts on “10.11.2016”

  1. “Pull-up Ascension Ladder”:
    2-4-6 Dead Hang. 8-10 kipping
    12 switched to Ring Rows (shoulder) and 14
    16 Failed ; 2 RRs & 11 RRs
    “Stockholm Syndrome 2016”
    3 Rounds + 5/15 ( 75#/ 15 DU each round)


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