Friday 09.14.2023

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Warm-up Drills
I. Row 500m or Run 400m
II. Coach’s Choice
III. Set-up, Training Flow & Movement Review

Impact/Focus: Pull-up Strength & Conditioning
Work through the following sets of Strict Pull-ups on :90 intervals.

Every :90 x 4 Rounds
5,7 or Max Reps x Strict Pull-ups
*Controlled core and body position reinforcement in different phases of the movement will be reinforced; additional emphasis on deliberately executed negatives.

Every :90 x 3 Rounds
5,7 or Max Reps x Kipping Pull-ups

Notes: Details and scaling will be covered during the whiteboard brief.

Post scores to comments.

“Revenge of the Nerds”
Complete 5 Rounds for time, vs a 12:00 time cap of
1-1-1-1-1 x Shuttle Run (4x25ft)
3-6-9-12-15 x Sandball-Over-Shoulder (60/30lbs)
3-6-9-12-15 x Sandball Front Squat (60/30lbs
3-6-9-12-15 x Lateral Burpees Over Sandball (60/30lbs)

Notes: Each Round upon completing the Sandball movements the Athlete moves the ball to the opposite side of 25ft and progresses into the next rounds shuttle run … Ie. each round starts on a different side of the run. No, it’s not even close to the Inferno Event; just a taste, albeit a week overdue, Ninjas. Ohhhhhhhhhhhh YASSSSSSSSSSSS!!!!!

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Skill Development
5 Rounds for Quality
35-50 x Hollow Rocks
:20-:30 x Cumulative L-sit or Ring Support Hold

Notes: *Rx+ Strict Dips 5×3

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Samy Daghir

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