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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

 

Notes:

  • 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
10-9-8-7-6-5-4-3-2-1
Pull-ups
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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