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: Weighted & Strict Pull-ups
Work through the following sets of Weighted or Strict Pull-ups Every :90 x 7 Rounds.
Every :90 x 7 Rounds.
5-5-3-3-1-1-1 x Weighted Pul-ups, Strict Pull-ups, Banded Strict Pull-ups
or
8-8-5-5-3-3-3 x Strict Ring Rows
*If able, increase weight per round of weighted gymnastic Pulling movements.
Post scores to comments.
“Frago: Murph”
Complete for time
Run 1 mile
Then… Vs. 10:00
5 Rounds of
10 x Thrusters (95/65lbs)
10 x Pull-ups
Then…
Run 400m
Notes: Scaling for the Run distance and movement volume/weights will be covered during the whiteboard brief. Get some, freaks.
Post scores to comments.
Impact/Focus: Weighted & Strict Pull-ups
Banded strict pull ups
“Frago: Murph”
7:53
3 rounds completed (banded pull up)
1:55
Notes: yesyesyesyesss