Warm-up Drills
I. Spikeball or Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus #1 : Deadlift Strength Training
Warm-up as needed before working through one of the following training .
A. 3 reps x Deadlift;
**On the 90 seconds, @80% of a 1RM for all 5 rounds/efforts.
B. 10 / 7,7 / 5,3,3 / 3,3,3 / 3,2,1 / 1,1,1,1
The above numbers are examples of Rep schemes to utilize as dry runs during Deadlift :90 work intervals. Utilize the “Diane” benchmark standard weight as an Rx guideline for determining training loads.
**On the 90 seconds, @80% of a 1RM for all 5 rounds/efforts.
Impact/Focus #2 : Ring Muscle-up Training
Complete the following Muscle-up or Scaled Ring Muscle-up workload for total time to completion; resting :30 between each achieved volume/round.
5 x Ring Muscle-ups
:30 seconds Rest
4 x Ring Muscle-up
:30 seconds Rest
3 x Ring Muscle-up
:30 seconds Rest
2 x Ring Muscle-ups
:30 seconds Rest
1 x Ring Muscle-up
Notes: Strict or Kipping are both viable options for today, however kipping would be a priority for those wishing to sharpen last minute Open 2020 skill sets.
Post total time taken to complete to comments.
“Splintervals”
Achieve the target goal for the selected movements during each station’s work interval.
3 Rounds of
:45 x HSPU (3-5 reps) / DB Push Press (5-10 reps)
– :15 x Rest/Transition –
:45 x Knees-to-Elbows (10 reps) / Abmat Sit-ups (20 reps)
– :15 x Rest/Transition –
:45 x Wallball (15 reps) / Wall-clusters (10 reps)
– :15 x Rest/Transition –
:45 x Static L-sit Hold (:20 reps) / Prone Plank Hold (:30 reps)
– :15 x Rest/Transition –
:45 x Handstand Walk (max dist.) / Bear Crawl (max dist.)
– :15 x Rest/Transition –
Notes:
Post scores to comments.
