Warm-up Drills
I. Run 400m
II. Coach’s Choice**
III. Set-up, Training Flow & Movement Review
Impact/Focus: Rope Climbs & Inversion Skills
5 Rounds, alternating intervals between the following tasks, each movement is allotted 90 seconds to partition work/rest.
5 Rounds alternating between the following:
1:30 x Rope Climbs (wraps & reps)
1:30 x Handstand Skill Progression (Handstand Holds, Walks, or HSPU’s)
Notes: Developing wraps (S-wrap and J-wraps, etc.) and climbing techniques for the Rope Climb (ie. go ‘up’) and continuing to sharpen our inversion skills will be the priority of today’s Impact/Focus training.
Post scores to comments.
“Austere Sampler”
3 Rounds for time of
5-3-1 x Rope Climbs
21 x GHD Sit-ups
Run 400m
Notes: Scale Rope Climbs to 15-12-9 x Pull-ups or 20-15-10 x Ring Rows each round as needed; modified rope climbs may potentially be bartered for… be reminded that this is a high stakes game. GHD Sit-ups may substitute 30 reps of Abmat Sit-ups per round.
Post scores to comments.
Impact/Focus: Rope Climbs & Inversion Skills
HS Holds (rope unavailable)
“Austere Sampler”
13:50 (pull ups/ rows)