Warm-up Drills
I. Run 400m
II. Dynamic Series & Foam Rolling
III. Mobility Drills
Impact/Focus: Pull-ups Strength & Conditioning
Warm-up for strict Pull-ups and work through one of the following formats vs. 10:00
I. Pull-ups x 1,2,3,4,5 …
climbing by 1 rep each round w/ :15 to :20 seconds rest between efforts
II. Banded Pull-ups x 2,4,6,8,10…
climbing by 2 rep each round every minute on the minute
III. Ring Rows x 3,6,9,12,15…
climbing by 3 rep each round every minute on the minute
Notes: Post 10:00 portion of training we will review and practice for Kipping Pull-ups with a 2-5:00 x Kipping Arc vs. Line Clinic before the metcon.
Post scores to comments.
“Entendre”
For time
5 rounds vs 8:00
10 x Pull-ups
15/20 x GHD/Abmat Sit-ups
Then…
5 rounds vs 8:00
12 x Russian KB Swings (32/24kg)
20/15 x Hammer Strikes or Slamball
Post scores to comments.
Pull-ups Strength & Conditioning: I
“Entendre”: 7:46 (abmat) • 16:05 (CAP+2) (sledgehammer)