Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: 9 Minute Drill Pull-up Strength & Conditioning
Work through the following sets of Strict Pull-ups, Kipping Pull-ups & Active Hangs Every Minute On The Minute (EMOTM).
Every :60 x 3 Rounds
3, 5 or 7 reps x Strict Pull-ups, Banded Strict Pull-ups
Every :60 x 3 Rounds
7, 9 or 12 reps x Kipping Pull-ups, Banded Kipping Pull-ups
Every :60 x 3 Rounds
Max Active Hang from Pull-up Bar
Notes: Additional challenges may be found by scaling up to Weighted Pull-ups or Strict Chest-to-Bar Pull-ups. Bias towards banded work over Ring Row work today.
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“Voodew”
Complete for time
Run 400m
Then…
10-8-6-4-2 x Wallwalks
10-10-10-10-10 x Deadlift (135/95lbs)
10-10-10-10-10 x Box Jumps (24/20″)
Then…
Run 400m
Notes:
A Scaling Example for volume would be
5-4-3-2-1 x Wallwalks (Scaled Wallwalks)
10-8-6-4-2 x Deadlift (Scale weight)
10-8-6-4-2 x Box Jumps (Scale height)
Rx+ may go 30″ on the Box Jumps, and move deadlift up as applicable based on a 60% 1RM Deadlift reference point. 185/125lbs or 225/155lbs would be the incremental setmarks to increase weight towards.
Additional movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
Post scores to comments.
