Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Muscle-ups
Warm up as needed before completing the following workload every 2:30 for 5 Rounds total.
5 Rounds, on the 2:30 of
(select one of the training options)
I. 3-5 x Bar Muscle-ups
II. 3-5 x Jumping/Band Scaled Bar Muscle-ups
III. Pull-ups & Dips
3,5 or 7 x Pull-ups (strict or kipping)
+
3,5 or 7 x Ring/Matador Dips (strict or kipping)
Post scores to comments.
“Squeaky Foam Roller”
Complete for time
Row 500m
Then…
4 Rounds of
5 x Bar Muscle-ups
10 x Power Clean (115/85lbs)
20 x GHD/Abmat Sit-ups
Finish with…
Row 500m
Notes: Scaling from Bar Muscle-ups to Pull-ups today will be 10 or 15 reps based on the individual athlete. Additional scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
