Warm-up Drills
I. Run 400m
II. Coaches Choice
III. Mobility
Impact/Focus: Weighted & Deadhang Pull-ups
Athletes should select from the following options based on their current Pull-up level of development.
Complete each set against a 2:00 clock
*Warm up: 3 sets x 5 reps (un-weighted)
I. Weighted Pull-ups: 3-3-3-3-3-3RM
II. Deadhang Pull-ups: 6 sets of 5-7 reps
III. Scaled Methods: 6 sets of 5-7 reps
Post loads to comments.
“Midsummer Night”
Complete as many rounds/reps as possible in 12:00 of
15 x Ring Push-ups
15 x Russian KB Swing (24/16)
15 x GHD Sit-ups
Post rounds/reps completed to comments.
Scaled – Bar
3+34
Pullups: 6×5 modified with box assistance
Midsummer Night: 4 + 5 RX
Pull-ups: I (5# for 3, 7.5# for 2)
Midsummer Night: 4+38 Rx
Pull-ups – 6 rounds x 7 each = 42
“Midsummer Night”: 5 (20kg)
Pull-ups: Weighted • +26kg.
“Midsummer Night”: 7+17 Rx.
Strict Pull-ups: 32 Total
“Midsummer Night”: 5 Rx