Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Bench Press, DB Box Step-ups & Kipping Drills
Warm-up Sets/Reps building to an intended starting weight.
Every 3:30 x 4-5 Rounds Total
Bench Press x 5-5-5-5-5RM reps (Establish a 5RM)
+
Warm-up Sets x 3-5 Reps per leg
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Arch to Hollow Kip and Kip-Stop Drills x 3-5 rep sets, experienced athletes may perform 5-10 rep sets sharpening their Pull-up, Chest-to-Bar Pull-up, or Bar Muscle-up Kipping Skills/Capacity. This training is a focus on the Kip, relegate pulling volume accordingly.
Notes: Scaling, points of performance and training intentions will be covered during the whiteboard brief. **Considerations in the pursuit of Virtuosity have incredible merit here–to be discussed at the whiteboard brief(s) as applicable/logistics permits.
Post scores to comments.
“Frugged”
4 Rounds for time
vs a 14:00 time cap
5 x Wallwalks
10 x DB Box Step-ups (50/35lbs)
15 x Toes-to-Bar
Notes: Scaling, points of performance and training intentions will be covered during the whiteboard brief.
Post scores to comments.
