Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
5 x Pull-ups (Deadhang)
25ft x Duck Walks
25ft x Inchworms
25ft x Spider Crawls
25ft x Lateral Lunges
Scorpion/Cobra Stretch
III. Mobility
Impact/Focus: Muscle-up Progression
Athletes will spend 15:00 working on their current level of progression with the Muscle-up movement.
Pull-ups/Static Dips
Pull-ups/Ring Dips
Muscle-up Transition Work
Deadhang Muscle-ups
Muscle-ups (CFGS)
“Controlled Calculus”
For time
10-9-8-7-6-5-4-3-2-1 reps of x Thrusters (95/65lbs)
10-9-8-7-6-5-4-3-2-1 reps of x KB Swings (32/24kg)
20-18-16-14-12-10-8-6-4-2 reps of x GHD/Abmat Sit-ups
Post times to comments.
Bad combination for a sore back – so, a day of rest.
See you tomorrow.
“Controlled Calculus”: 13:28 Rx
“Controlled Calculus”: 14:23