Warm-up Drills
I. Row 500m + 30 x Hollow Rocks
II. Dynamics & Mobility Drills
Impact/Focus: Paralette Shoot-Thru Drills
*Review and training emphasis carries into the conditioning part of training via the Ring skill foundational points of performance. This day will also build on the recent consistently applied efforts to bring up the Hollow Body Hold skill position.
Select from the following options for ladder rep schemes;
I. 1-2-3-1-2-3-1-2-3 reps x Shoot Thru Drill
II. 1-2-3-4-5-4-3-2-1 reps x Shoot Thru Drill
III. 1-2-3-4-5-6-7-8-9 reps x Shoot Thru Drill
*Rounds may incorporate the Heels Over Dumbbell reps to equal the total reps per round of the Shoot Thru Drill if confidence is high at the prospect of completing the ladder without failing.
Notes: Introduction day, time permitting for the Shoot Through drill (see WOD “Shoots & Ladders”) Shoot-Through Drill has a Push-up from forward leaning plank on the front of the gymnastic/kipping movement complex, and a modified Dip on the end of the complex.
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“Carlsbad”
4 Round for time of
Row 350m
15 x Ring Dips / Push-ups
10 x Power Clean (135/95lbs)
Notes: Dips in the impact focus have us scaling today in the conditioning part of training as a workload accomplishment goal before prioritizing the skill movement development of moving to Dips from Push-ups.
Rx+ 5 rounds @ Row 400m per round, Ring Dips, 185/135lbs.
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