Tuesday 04.11.2023

Warm-up Drills
I. Run 400-800m or Row 2:00 + 4 x Dynamic Drills
II. Foam Rolling (T-spine & Lats for Overhead Mobility Emphasis… & sum leg mashin’)
III. Mobility
or Coach’s Choice*

Impact/Focus: Strict Pull-ups & Strict Dips
8 Rounds, on the 2:30 of the following tasks;
the first 5 Rounds are intended for the Strict work shown, the final 3 Rounds are for Kipping & Bar Muscle-up Practice sets prior to the Met.Con.

5 Rounds, on the 2:30 of
5-7 x Strict Pull-ups + 5-7 x Strict Dips

3 Rounds, on the 2:30
Ring Rows, Banded Pull-ups, Kipping & Bar Muscle-up prep for the subsequent Met.Con.

Notes: Additional training intentions, points of performance and scaling options will be covered during the whiteboard brief.

Post scores to comments.

“Kippered Cores”
5 Rounds for time vs. a 14:00 cap
9-7-5-3-1 x Bar Muscle-ups
15-15-15-15-15 x GHD Sit-ups
15-15-15-15-15 x American KB Swings (24/16kg)

Notes: Scaling for Pull-ups or Banded Pull-ups is 2:1, Ring Rows 3:1 for today’s training. GHD Sit-ups may scale to Abmat Sit-ups at 21 reps per round. Adjust KB weights as needed to push towards & encourage larger, unbroken sets. Athlete’s feeling frisky today are enticed to scale up the weight for an added challenge.

Post scores to comments.