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Thursday 09.10.2020

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Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Coach’s Choice
III. Mobility

Impact/Focus: Flight Simulator(s)
Complete one of the following pyramid rep schemes of Double-unders for time. There will be a 12:00 Incentive Time Cap.

I. Scaled Single-unders x
5-10-15-20…45-50-45…20-15-10-5

II. Scaled Double-unders x
5-10-15-20-25-30-25-20-15-10-5

III. Rx Double-unders x
5-10-15-20…45-50-45…20-15-10-5

IV. Rx+ Double-unders x
10-20-30-40-50-60-70-60-50-40-30-20-10

Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution. Scaled to three fail attempts per rung before moving onto the next task.

Post rounds completed to comments.

“Bookinnings”
For time, versus an 18:00 Time Cap, of:

Run 400m
Then…
10 Rounds of the couplet/rep scheme below;
10-9-8-7-6-5-4-3-2-1 reps of
Dumbbell Devil’s Press (30-35lb/15-25lb DB Pairs)
20-18-16-14-12-10-8-6-4-2 reps of
Wallball (20/14lbs)

Then…
Run 400m to finish.

Notes: This reads as Run 400m, Round 1 of 10 x DB Devil’s Press + 20 x Wallball / Then 9 x DB Devil’s Press + 18 x Wallball / until clearing through 1 x DB Devil’s Press + 2 x Wallball and finishing with a final Run effort.

A Scaled example of today’s training would be as follows (adjust weights/volumes additionally as needed)

Run 200m-400m
Then…
Five Rounds of the couplet below as follows;
10-8-6-4-2 x DB Devil’s Press
20-16-12-8-4 x Wallball

Then…
Run 200m-400m to finish.

Post scores to comments.

Samy Daghir

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