Wednesday 06.01.2022

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Original article source found HERE.


Warm-up Drills
I. Run 400-800m or Row 3:00
II. Dynamic Series
III. Mobility

Impact/Focus: Gymnastics Conditioning & Development
5 Rounds, on the 3:00, athletes will work through the following:

A. 3-5 x Strict Pull-ups
B. 3-5 x Strict Ring Dips
*:01 second active pause at the bottom of the Dip +
:02 second active pause at the top of the Dip; ie. Ring Support)
C. 10-15 x GHD Sit-ups



  • Developing the Dip progression for athletes today may be 5 Jumping Ring or Matador Dips with the hold task included at the top of the Dip during the Support Position.
  • Getting newer athletes some time for trying/practicing the GHD Sit-ups with applied points of performance is a parallel intent of the GHD Sit-ups today;
  • Saltier athletes will be refining their movement patterns and efficiency.
  • Each round has enough time to allow for ample transition time and rest; these are such nice bonuses on top of the opportunity for quality movement development and learning during training intervals.

Post scores to comments.

“Fragile Rock”
For time
Burpee Box Overs

Notes: Yes, the word jump is aloof.

Post scores to comments.

Skill Development
Learning and Applying Mobility efforts;
Applying gliding and sliding vs. pin and tack for restoring function;
Gear: Foam Roller, Lax Ball
Time Permitting for additional instruction and recovery assignments.

Samy Daghir

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