YESSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS!!!!!!!
Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Pull-up Mini Ladders
Work through the following sets of Strict Pull-ups/Strict Dips on :90 intervals.
Every :45 x 3 Rounds of
5-4-3-2-1 x Strict Pull-ups, Banded Strict Pull-ups, Ring Row
Or
Every :45 x 5 Rounds of
3-2-1 x Strict Pull-ups, Banded Strict Pull-ups, Ring Row
Notes:
- Athletes may scale reps up to Chest-to-Bar for the second pass through 5-1 and Bar Muscle-ups for the final pass through 5-1.
- Emphasis is on the strict execution of reps and efficient rest interval management.
- Break up sets as needed to accomplish with expeditious quality.
Post scores to comments.
“Scallops”
Versus a 12:00 Running Clock
Row 500m, Then…
Complete as many Rounds/Reps as possible of
12 x Bar Facing Burpeees
12 x Sumo Deadlift High-Pull (95/65lbs)
12 x Air Squats
At the 12:00 Mark complete a 500-1000m Row for Quality/Recovery.
Notes:
- Scaling and Points of performance will be covered during the whiteboard brief.
Post scores to comments.
Pull-up Mini Ladder
banded PU
Scallops
3+3/ 55# SDHP