Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Turkish Get-ups, DB Snatch, Gymnastic Pulling Strength
Warm-up x 2-3 sets of each movement, then…
Triple E3MOT3M of
Every 3:00 x 5 Rounds to complete the following tasks for Quality
2 x Turkish Get-ups (1-2 per arm)
4 x 1-arm DB Snatch (2 per arm)
3-6 x Ring Row (6), Pull-up (6), Chest-to-Bar Pull-ups (6), Low Ring Transitions (3), Jumping Muscle-ups (3), Muscle-ups (3)
Notes: Climb weight as able across Turkish Get-ups & 1-arm Dumbbell Movements. Movement points of performance and practice will be the priorities of the day for newer athletes. Priority is on the Dumbbell Movements, logistics for larger classes may require relegating the Ring/Pull movement sets to Per-MetCon Warm-ups or split athletes into two alternating groups (Dumbbell/Gymnastics) and alternate tasks with one another.
Post scores to comments.
“Ain’t No Sunshine, Underbell”
Complete as many Rounds/Reps as possible (AMRAP) in 12:00 of
12 x 1-arm Dumbbell Snatch (50/35lbs)
10 x 1-arm DB Devil’s Press
12 x DB Goblet Back Lunges
5 x Muscle-ups or 10 reps x Scaled Movement Substitute
Notes: Scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Resources:
The Dumbbell Power Snatch
The Kipping Bar Muscle-Up
Mastering the Bar Muscle-Up
Dumbbell Smarts
