Warm-up Drills
I. Run 400m
II. Dynamic Mobility Series
III. Remedial Mobility
Impact/Focus: Turkish Get-ups
Impact/Focus: Dumbbell Press 1RM
*Technique Review and Points of Performance warm-up sets x 5:00
6 Rounds, on the 2:00 of
2 to 4 reps x Turkish Get-ups
Notes: Pick a challenging weight and move smooth through the rounds of work today. Target working weights at Rx would be 24/16kg, Rx+ 32/24kg.
Post scores to comments.
“House of Balloons”
For time
1-2-3-4-5 x Muscle-ups (Ring or Bar)
30-25-20-15-10 x Dumbbell Thrusters (35/20lbs)
30-25-20-15-10 x GHD/Abmat Sit-ups
Notes: Today the Muscle-up movement sub will be Pull-ups or Ring Rows @ 3-6-9-12-15 reps. Additional scaling and training intentions will be covered during the whiteboard ‘brief’.
Post scores to comments.
TGUs – 55#
House of Balloons – 19:58 pull ups/20#/GHD