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: Weighted & Strict Pull-ups
Work through the following sets of Weighted or Strict Pull-ups Every :75 x 10 Rounds.
Every :75 x 10 Rounds
3 x Weighted Pul-ups, Strict Pull-ups, Banded Strict Pull-ups
or
5 x Strict Ring Rows
Post scores to comments.
“Rambunctious”
5 Rounds for time of
7 x Power Clean (135/95lbs)
10 x Burpees
Notes: Scaling and additional points of performance will be covered during the whiteboard brief.
Post scores to comments.
Impact/Focus: Weighted & Strict Pull-ups
Banded Strict (yellow band) into negatives
“Rambunctious”
–
Notes:
Close to doing no bands but not ideal form for strict pull up at this time. I want/will be pushing the negatives with a band to move to no bands in the future…
Will be doing “Rambunctious” after I finish walking patrols with the rangers I’m in between their classes right now but hopefully the gym will still be open when I get back from patrols. ‘Moving with a purpose!’ ????????
“Rambunctious”
8:42 (65lbs)
Notes: forgot to post it last night