Tuesday 07.07.2020

Warm-up Drills
I. Row 500m or Run 400m
II. Coach’s Choice
or
2 Rounds for Quality of
5-7 x Deadhang Pull-ups/Ring Rows
7 x Push-ups
10 x Air Squats
III. Mobility Drills & Movement Set-up Warm-up
(shoulder, pec, scaps, traps emphasis for mobility drills will emphasize achieving the least inhibited range of motion for the dip exercise.)

Impact/Focus: Gymnastic Strength & Conditioning
Complete 6 Rounds of :90 seconds Work x :60 seconds Rest of the following;

Select one of the movement options from the progressions listed out which detail a route for bodyweight, ring, and gymnastic skill ability development.

A.

6 Rounds for maximum reps possible of
Work :45 seconds x Ring Rows
Work :45 seconds x Dips
(Ring, Matador, Bench Dips, or Strict Push-up variations)

Rest :60 seconds

B.

6 Rounds for maximum reps possible of
Work :90 x Scaled Ring Muscle-ups (Low Set-up)

Rest :60 seconds

Notes: Low Rings Scaled Muscle-up Movement = Ring Row with Muscle-up Transition directly into a Ring Dip OR
Assisted Ring Dip; ie. Toenail Dips, or leg leverage assisted

C.

6 Rounds for maximum reps possible of
Work :90 x Scaled Jumping Ring Muscle-ups

Rest :60 seconds

Notes: Rings or Bar at armpit heigh +/-.

D.

6 Rounds for maximum reps possible of
Work :90 x Bar or Ring Muscle-ups

Rest :60 seconds

Notes: Complete a sustained tempo workload of muscle-ups after a first round max rep attempt time trial. Goal subsequent rounds at 20-30% of that initial score. One approach would be selecting from Every 5 seconds, 10 seconds, 15 seconds and completing a broken down 30% volume as determined by the time trail number of reps.

Post selections and scores to comments.

“Lead Balloons”
Complete for time

Row 250m
21 x Toes-to-Bar
21 x Push Press (75/55lbs)

Row 500m
15 x Toes-to-Bar
15 x Push Press (75/55lbs)

Row 750m
9 x Toes-to-Bar
9 x Push Press (75/55lbs)

Notes: Scale the Toes-to-Bar movement to a Hanging core movement at 1:1 repetitions such as Knees-to-Elbows or Hanging Knee Raises. V-ups or Toes-to-object (medball, etc.) are also viable options for laying supine for the movement set-up and start.
Adjust load as needed; if beneficial in significant kind we may suggest, single or double Dumbbell variations for today’s Push Press exercise which may still be loaded for Rx training. Sub 1 or 2 arm Dumbbell movements at 35/20lbs and execute 21,15, and 9 reps per arm in each of the respective rounds if this applies to you. Press and Push Jerks are not in play for this one.

Rx+ 95/65 or 50/35lb dumbbells. Only one Dumbbell or similar weighted KB is 21 reps per arm as adapted for today’s training, switch sides per individual athlete’s discretion.

Post scores to comments.