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P1000658P1000649Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Ring Support
5 x Pull-ups
10 x Hollow Rocks
III. Mobility

Impact/Focus: Ring/Static Dip Strength Training
Choose on of the following, with those still working to establish the bodyweight dip advised to work through option A. A good starting point for determining if option B is appropriate would be the ability of the athlete to execute 10 x Bodyweight Strict Ring Dips in a singe, unbroken set.

A. 5 sets of 15-12-9-6-3, performed strict, scaled as necessary to facilitate a full and functional range of motion.
B. 4 sets of 12-10-8-6 reps, weighted if possible, as strict as possible. Using weight could be as simple as holding a small yellow 5-14lb slamball between the knees or feet.

Post results to comments.

“Triple Tabata”
Complete as many reps per movement as possible during the work intervals as shown below:
8 Rounds of (:20 work x :10 rest) x Double-unders
1:00 x Rest/Transition
8 Rounds of (:20 work x :10 rest) x Pull-ups
1:00 x Rest/Transition
8 Rounds of (:20 work x :10 rest) x Russian KB Swings (32/24kg)

Notes: Primary scores should be rep totals per movement; for personal training logs it would benefit each athlete to notate high and low rep scores per movement as well.

Post scores to comments.

Skill Development: Muscle-ups & Transitions
Choose from the following options:
a. 5 sets of 3 reps x Transition Negatives/Band Assisted**
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)

Samy Daghir

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