Tuesday 10.29.2011

Warm-up Drills
I. Row 500m
II. Dynamic & Yoga Drills
IV. Mobility

Impact/Focus: Pull-up Skills & Drills
10 minutes of Skills & Drills follows;

4-5 Rounds, Every minute on the minute of
3-5 Deadhang Pull-ups/Ring Rows

4-5 Rounds, Every minute on the minute of
5-7 x Kipping Drills/Practice

Notes: Today’s overview of training from set-up and review through training sets/reps.

– Review of Kipping technique via body mechanics, and positional points of performance.

– Assigned training will will in two parts, part 1 will assign low to moderate deadhang work or low to moderate kipping practice. Part 2 will emphasize the development and proficiency of the kip.

– Below are some examples of areas of focus for today’s training and review.

A. Low Ring Kipping Ring Row Drills
B. Jumping Pull-ups (w/ kipping mechanics)
C. Banded Push Away Drill
D. Gymnastics Kip
E. Butterfly Kip

Post training results to comments.

“Frappe”
AMRAP vs 12:00 of
Row 500m
6 x Front Squat (95/65lbs)
12 x Pull-ups

Notes: Scale up to Rx+ entails 135/95lbs and Chest-to-bar repetitions.

Post scores to comments.

Skill Development
*Midline Conditioning Sets alternating with Armbar Stretch; time permitting.