Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility & Movement Review
Impact/Focus: Kipping, Pull-ups & Muscle-ups
*Warm-up, movement review, task set-up.
Every 2:00 complete the assigned Kipping, Pull-up, or Muscle-up training tasks
Work & Rest partitioning should encourage sharpening skills and movements rather than implying fatigue across sets.
I. Body Row & Strict Pull-ups
II. Controlled Global Arch to Global Hollow body positions in the kip
III. Gymnastics Kip
IV. Butterfly Kip
V. Applying Kip & Pull-ups into cyclic sets
VI. Bar Muscle-ups
Post scores to comments.
“Sharps”
For time
Medicine Ball Cleans (20/14lbs) x 15-15-15-15-15
Burpees x 10-10-10-10-10
Bar Muscle Ups x 5-4-3-2-1
Post scores to comments.
Impact/Focus: Kipping, Pull-ups & Muscle-ups
-strict pull up with band into slow negatives 5×5
“Sharps”
13:46 (banded)