Warm-up Drills
I. Run 400m or Row 500m
*Indoor Run Mechanics Progression Series
II. Set-up, Training Flow & Movement Review
Impact/Focus: Bench Press & Pull-ups
5:00 x … Warm-up sets, technique review and point of performance.
7 Rounds of 2:00 of the following
Bench Press or Dumbbell Bench Press
10-8-6-4-6-8-10 reps
*Climb weight as able.
+
3-5 x Strict, Weighted, or Kipping Pull-ups
**Select points of performance for each area to focus on: Controlled ROM, Weight increases, Kipping Skill Pracice, etc.
Post scores to comments.
“Turbo Splits”
5 Rounds for time vs. an 18:00 time cap of
Run 200m
10 x Pull-ups
10 x Sandball Over Shoulder
10 x Reverse/Inverted Burpees
Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
Post scores to comments.
