Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamics
III. Mobility
Impact/Focus: Pull-up + Rings Primer LP
Warm-up with
A. 2 Rounds of prep sets of
:10 x Active Shoulders Hang from Bar/Rings
+
:10 x Ring Support
OR
B. 2 Rounds of
5 to 10 reps of
Scap Push-ups
+
Scap Pull-ups
Then…
Complete 5 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. Example: 3 x Pull-ups + 3 sets of Ring Support x :10 + Ring Depth x :10.
Post scores to comments.
“Corrective Measures”
Complete the following for time
Run 400m
21 x Ring Dips
21 x Pull-ups
Run 400m
15 x Ring Dips
15 x Pull-ups
15 x Ring Dips
15 x Pull-ups
Run 400m
9 x Ring Dips
9 x Pull-ups
9 x Ring Dips
9 x Pull-ups
9 x Ring Dips
9 x Ring Rows
Run 400m
Notes: Scaling for movements will be 1:1 today, additional scaling details or formats will be provided during the Whiteboard brief. Rx+ is 15, 12 & 9 reps respectively for Muscle-ups in place of Ring Dips and Pull-ups.
Post scores to comments.
