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: Bench Press & Strict Pull-ups
Warm-up Sets & Reps building to a starting weight and prepping Pull-up movements; Work through the following sets of Bench Press & Strict Pull-ups:
6 Rounds, on the 2:30 of
Bench Press x 5-5-3-3-1-Max Reps
(50-75% of best weight for final drop set/max reps)
3, 5 or 7 reps x Strict Pull-ups, Banded Strict Pull-ups
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. Drop weight to 50-75% of the best weight hit for the day and complete one max rep set to finish on the sixth round. Pull-up work sustains across rounds at the same number of reps/task challenge.
Post scores to comments.
“Bluegrass Hustle”
For time
Run 800m
Then…
10-9-8-7-6-5-4-3-2-1 reps of
Push Press (95/65lbs)
Pull-ups (Kipping) or Ring Rows
Finish with…
Run 800m
Notes: Scaling for the Run, Push Press & Pull-ups today will be covered during the whiteboard brief. Bring the lumber, Ninjas.
Post scores to comments.
