Tuesday 07.07.2020

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Warm-up Drills
I. Row 500m or Run 400m
II. Coach’s Choice
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.


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


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


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 +/-.


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.

Samy Daghir

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