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-ups
Work through the following sets of Strict Pull-ups Every Minute On The Minute (EMOTM).
Every :60 x 10 Rounds
3,5 or 7 reps x Strict Pull-ups, Banded Strict Pull-ups
Notes: Additional challenges may be found by scaling up to Weighted Pull-ups or Strict Chest-to-Bar Pull-ups. Bias towards banded work over Ring Row work today as the Rings may be forecasted as appearing in our imminent training future.
Post scores to comments.
“Self Immolation”
Complete 5 Rounds of the following, scoring max reps per movement.
The Wallball, Pull-up, Push-up and Abmat Sets must be completed versus a 4:00 time cap.
Remaining time and time between movements is to be used for rest/recovery.
There is a guaranteed minute of rest between rounds.
Max Effort Set of Unbroken Wallball
Max Effort Set of Unbroken Pull-ups
Max Effort Set of Unbroken Push-ups
Max Effort Set of Unbroken Abmat Sit-ups (anchored or butterfly)
Notes: Scale Volume to 4 Rounds as needed.
Post scores to comments.
