Warm-up Drills
I. Row 500m, 350m, & 250m
Between each Rowing effort complete the following
Armbar Stretch (up to :30 per arm)
KB Sink Drill (up to :30 per arm)
Foam Roll (Scaps & Lats Emphasis)
II. Mobility
Impact/Focus: Pull-up + Rings Strength & Conditioning
Warm-up with prep sets of up to
:10 x Active Shoulders Hang from Bar/Rings
+
:10 x Ring Support
Then…
Complete 6 Rounds, each versus a :90 timer
Pull-up Task + Ring Dip Task
Notes: Tasks are A,B,C,D options on the whiteboard and athletes will be selecting based on their recent training progress with Pull/Push gymnastic movement proficiency and strength development.
Post scores to comments.
“Ascending Thresholds”
Climb as high up the following ascending ladder of Thrusters & Pull-ups as possible
4 Rounds of
3:00 work x 1:00 rest
3-6-9-12-15-18… (+3 reps per round)
Thrusters (95/65lbs)
Pull-ups
*Athletes will pick up from where they stopped to rest during the 1:00 break between rounds.
Post scores to comments.
