Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Pull-up Intervals
For 8 Rounds complete :30 work x :30 rest as follows.
4 Minutes x 5-10 reps strict/deadhang Pull-ups, Modified Pull-ups, Ring Rows
+
4 Minutes x 5-10 reps kipping Pull-ups, Kipping Practice w/ Jumping Pull-ups
Notes:
– Rx+ may substitute Ring Muscle-ups at 1-3 reps per work interval across all 8 rounds.
– Below are some examples of areas of focus for today’s training and review.
A. Low Ring Kipping Ring Row Drills
B. Jumping Pull-ups (w/ kipping mechanics)
C. Banded Push Away Drill
D. Gymnastics Kip
E. Butterfly Kip
Post training results to comments.
“Brokedown Palace”
AMRAP 5:00 of
5 x Power Cleans (135/95lbs)
10 x Box Jumps (24/20”)
15 x V-ups
– Rest 1:00 –
Then… AMRAP 5:00 of
4 x Power Cleans (135/95lbs)
8 x Box Jumps (24/20”)
12 x V-ups
– Rest 1:00 –
Then… AMRAP 5:00 of
3 x Power Cleans (135/95lbs)
6 x Box Jumps (24/20”)
9 x V-ups
Post scores to comments.
Pull-up Intervals: 4 rounds of banded strict ring muscle-ups and negatives (1 successful rep per round; blue band) • 4 rounds of kipping RMUs (1-2 reps per round) • zero total pull-ups ?.
“Brokedown Palace”: 3+15 • 3+16 • 4+13 Rx.
Modified Barbell Rows on Rack: Overhand : 32/Underhand 21
“Brokedown Palace” : 2+13/2+6/3 (95#/24″)