Wednesday 11.29.2023

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

Impact/Focus: Muscle-up Strength, Skills & Drills
Every 2:00 x 6 Rounds complete one of the following assignments;

I. Strict Pull-ups & Dips x 6+6
II. Low Ring Transition + Dips x 3+6
III. Jumping Ring Muscle-ups x 3-5
IV. Ring Muscle-ups x 3-5

Notes: Training points of priority will be on the False Grip for Ring Work & the pull/kip to transition for Bar and Rings.

Post scores to comments.

“Hammer & Kale”
7 Rounds for time of
5 x Power Clean (135/95lbs)
10 x Toes-to-Bar
30 x Double-unders

Notes: 12:00 time cap. Scaling for load on the Power Cleans, Singles for Double-unders (30 to 50 reps per round), and K2E’s, Hanging Knee Raises, or Supine Leg Raises for Toes-to-Bar. Scaled volume options may be 5 Rounds for time or adjust rep load at 7 Rounds to 3,7 and 30-50 single-unders for newer athletes. Bring the lumber, Ninjas.

Post scores to comments.

Samy Daghir

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