Thursday 11.02.2023

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Trevinem floats too! YESSSSS!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Ring Muscle-up Strength & Skills
Versus a 12:00 clock work through the following ladder of reps/timed hold (L-sit); cap the volume and continue completing that run on the ladder as needed to ensure the pace and tempo of the reps and volume allow for QUALITY movement.

I. Ring Muscle-ups x 1-2-3…(+1 rep per round)
*Strict or Kipping

II. Scaled Ring Muscle-ups x 1-2-3…(+1 rep per round)
*Bands/Jump to transition

III. Low Rings Pull through Transition to Dip x 1-2-3…(+1 rep per round)

IV. Pull+Push Movement x 1-2-3…(+1 rep per round)
*Example: Ring Row & Static Dips

I. L-sit x (5sec-10sec-15sec…(+5 seconds per round)

II. Hollow Rocks x 5-10-15… (+5 reps per round)

Post scores to comments.

For time
Run 800m
5 Rounds
vs. 10 minute cap from completion of the run
12 x Sumo Deadlift High Pull (95/65lbs)
12 x Ring Dips
12 x Toes-to-Bar / 21 x V-ups

Notes: Substituting 1000m Row will be an option as needed. Scaling, Rx+ booby traps and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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