Thursday 05.06.2021

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Warm-up Drills
I. Run 400m
II. Dynamic Series
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Pull-ups & Muscle-up Conditioning
Work through one of the following training paths for today’s Pull-ups/Muscle-ups.

10 Rounds, every :60 seconds of
I. 10-9-8-7-6-5-4-3-2-1 x
Pull-ups, Scaled Pull-ups, or Ring Rows
II. 5 Rounds, every 2:00 x 10-8-6-4-2 reps
Strict Pull-ups, Scaled Pull-ups, or Ring Rows
III. 3 reps per round of Bar/Ring Muscle-ups

Post scores to comments.

“Classical Conditioning”
For time

Run 800m
5 Rounds of
7 x Front Squat (115/75lbs)
5 x Muscle-ups

Notes: Scaling options and Rx+ options will be covered during the whiteboard brief.
Example of one scaled format: Run 800m + 5 Rounds of 7 x Front Squat and 10 x Kipping Pull-ups.

Post scores to comments.

Samy Daghir

2 thoughts on “Thursday 05.06.2021”

  1. Strict Pull Ups 10-1
    3:14 for first 800m Run
    9:29 w/ 155#/ 7 pull ups and 7 dips
    13:30 after extra credit 800m Run


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