Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Hollow Rocks
10 x V-ups
III. Mobility
Impact/Focus: Weighted & Deadhang Pull-ups
Complete the following workload against a 1:00 clock, for 8 rounds total. Rest :30 between efforts.
I. Weighted Deadhang Pull-ups x 5-10 reps
II. Strict Deadhang Pull-ups x 5-10 reps
III. Scaled Pull-ups x 5-10 reps
Notes: Athletes should aim to accomplish the higher end of the goal rep scheme every minute. For athletes performing weighted pull-ups, you should only be increasing weight if able to complete 10 reps at the previous weight within a minute. Get some!
Post reps completed to comments.
“Gut Chipper”
Complete for time
20 x Push-ups
25 x GHD Sit-ups
20 x Slamball (40/20)
25 x GHD Sit-ups
20 x Knees-2-Elbows
25 x GHD Sit-ups
20 x Russian Twists (40/20)(2 count)
25 x GHD Sit-ups
20 x Slamball Facing Burpees
Notes: Scaling for todays GHD will be 1:1 of Abmat sit-ups. The burpee reps will completed with a jump over your slam ball.
Post times to comments.
III
14:22
Mods. Ab mat sit ups
Pull-ups: II 30 reps
Gut Chipper: 17:52 Rx
Pull-ups: I (weighted) × 50 reps @ +20#.
“Gut Chipper”: 10:59 Rx.
“Pull-ups”: I and II: 8 rounds x 5 = 40.
Round 1 w/5#; 2-5 w/10#; 6-8 zero #
“Gut Chipper”: 14:00 ….Downgraded to 20# SB Should have stayed with my normal 30# !