Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Pull-up & Bar Muscle-up Kip Development
Review of kipping drills and styles to apply in todays training; Points of performance to connect to the well executed Bar MU
7 Rounds off
:30 x Pull-up, Bar Muscle-Up Kipping Drill (or a rep goal)
:30 x Ring Push-ups Introduction, Prac App, Challeng you
:30 x Rest / Adjust Challenges as needed
Notes: Today’s format and movement menu allow athletes the opportunity to train more challenging and difficult efforts during the iMmpact/Focus while being able to shift their focus to engine, alternate movement or
Post scores to comments.
“Velveeta”
12:00 AMRAP (as many Rounds and reps as possible)
3 x Bar Muscle-up
6 x Bar Facing Burpees
9 x Power Clean (115/85lbs)
Notes: Scaling to Pull-ups is 2:1, Ring Rows 3:1 for today (6 or 9 reps as needed per movement. Bar Facing Burpees may step into and out of the Push-up. Additional scaling, whiteboard brief.
Post scores to comments.
