Warm-up Drills
I. Run 400-800m or Row 3:00
II. Dynamic Series
III. Mobility
Impact/Focus: Gymnastics Conditioning & Development
5 Rounds, on the 3:00, athletes will work through the following:
A. 3-5 x Strict Pull-ups
+
B. 3-5 x Strict Ring Dips
*:01 second active pause at the bottom of the Dip +
:02 second active pause at the top of the Dip; ie. Ring Support)
+
C. 10-15 x GHD Sit-ups
Notes:
- Developing the Dip progression for athletes today may be 5 Jumping Ring or Matador Dips with the hold task included at the top of the Dip during the Support Position.
- Getting newer athletes some time for trying/practicing the GHD Sit-ups with applied points of performance is a parallel intent of the GHD Sit-ups today;
- Saltier athletes will be refining their movement patterns and efficiency.
- Each round has enough time to allow for ample transition time and rest; these are such nice bonuses on top of the opportunity for quality movement development and learning during training intervals.
Post scores to comments.
“Fragile Rock”
For time
10-9-8-7-6-5-4-3-2-1
Pull-ups
Burpee Box Overs
Notes: Yes, the word jump is aloof.
Post scores to comments.
Skill Development
Learning and Applying Mobility efforts;
Applying gliding and sliding vs. pin and tack for restoring function;
Gear: Foam Roller, Lax Ball
Time Permitting for additional instruction and recovery assignments.
