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Thursday 08.05.2021

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Warm-up Drills
I. Row 2:00
II. Foam Rolling & Dynamic Series
III. Mobility Drills

Impact/Focus: Gymnastic Skill & Strength Intervals
10 Rounds total as follows;
6 of Skill & Balance work, 4 of Strength and capacity development.
Every minute has :20 of a selected Skill training for the Handstand Push-up, followed by :40 seconds of rest. During each :20 seconds of work athletes will be building on their proficiency and work capacity for inversion tasks as established during the past month of training.

6 Rounds of
(:20 work x :40 rest)
Select a task below;

A. Handstand Walk x 20ft
B. Handstand Holds x 1-2 controlled sets w/:05 seconds or longer
C. Wallwalks & Kick-ups x 1-2 reps

4 Rounds of
(:20 work x :40 rest)
Select a task below;

A. Handstand Push-ups x Max Reps, 33-66% for the next 3 rounds
B. Scaled Handstand Push-ups (ie. stinkbugs) x Max Reps, 33-66% for the next 3 rounds
C. Push-ups x Max Reps, 33-66% for the next 3 rounds

Post scores to comments.

“Cohesive”
Complete for time
(vs. a 15:00 time cap)

21 x Toes-to-Bar
21 x Box Jump Overs (24/20”)
100ft x Walking Lunges
18 x Toes-to-Bar
18 x Box Jump Overs (24/20”)
100ft x Walking Lunges
15 x Toes-to-Bar
15 x Box Jump Overs (24/20”)
100ft x Walking Lunges
12 x Toes-to-Bar
12 x Box Jump Overs (24/20”)
100ft x Walking Lunges
9 x Toes-to-Bar
9 x Box Jump Overs (24/20”)
100ft x Walking Lunges
6 x Toes-to-Bar
6 x Box Jump Overs (24/20”)
100ft x Walking Lunges
3 x Toes-to-Bar
3 x Box Jump Overs (24/20”)
100ft x Walking Lunges

Notes:

  • Box Jump Over-Unders (bench) and Unbroken TTB will be optional Rx+ for today with a uniquely spicy option for the lunges.
  • Movement scaling will be addressed as athletes are taken through a specific pre-metcon warm-up series covering the six basic points and their role in the development and ability to perform the Toes-to-bar movement (scaled and rx’d).
  • We will be running the warm-up on the minute for prac-app after the period of instruction is complete and ninjas are primed to apply.

Post scores to comments.

Samy Daghir

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