II. Remedial & Movement Specific Mobility Drills
Impact/Focus: Flight Simulator
Complete one of the following pyramid rep schemes of Double-unders for time.
There will be a 12:00 Incentive Time Cap.
I. Single-unders (scaled movement) x
10-20-30 … 80-90-100-90-80 … 30-20-10
(+/- 10 Reps per rung to 100 and down)
II. Double-unders (scaled volume) x
(+/- 5 Reps per rung to 30 and down)
III. Double-unders (Rx’d) x
5-10-15 … 40-45-50-45-40 … 15-10-5
(+/- 5 Reps per rung to 50 and down)
- Complete each rung on the ladder unbroken before moving on.
- All the way up and down is a complete evolution. Scale to three fail attempts per rung before moving onto the next task.
- Compare scores to training from 06.29.2021, post linked HERE.
Post rounds completed to comments.
Complete as many rounds & reps as possible in 12:00 of
40ft x Low Bear Crawl
40ft x Reverse Low Bear Crawl
12 x Back Extensions
12 x GHD/Abmat Sit-ups
24 x Slamball
Post scores to comments.
3 Rounds x Max Timed Holds
I. Bumper Plate Overhead (45/25lbs)
II. Hang From Pull-up Bar