Tuesday 01.10.2022

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YESSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS!!!!!!!

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Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Pull-up Mini Ladders
Work through the following sets of Strict Pull-ups/Strict Dips on :90 intervals.

Every :45 x 3 Rounds of
5-4-3-2-1 x Strict Pull-ups, Banded Strict Pull-ups, Ring Row

Or

Every :45 x 5 Rounds of
3-2-1 x Strict Pull-ups, Banded Strict Pull-ups, Ring Row

Notes:

• Athletes may scale reps up to Chest-to-Bar for the second pass through 5-1 and Bar Muscle-ups for the final pass through 5-1.
• Emphasis is on the strict execution of reps and efficient rest interval management.
• Break up sets as needed to accomplish with expeditious quality.

Post scores to comments.

“Scallops”
Versus a 12:00 Running Clock
Row 500m, Then…
Complete as many Rounds/Reps as possible of
12 x Bar Facing Burpeees
12 x Sumo Deadlift High-Pull (95/65lbs)
12 x Air Squats

At the 12:00 Mark complete a 500-1000m Row for Quality/Recovery.

Notes:

• Scaling and Points of performance will be covered during the whiteboard brief.

Post scores to comments.