Tuesday 06.06.2023

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Jacobo beats up the beat during a “MURPH” mile, YESSSSSS!

Warm-up Drills
I. Run 400m
II. Coach’s Choice**
III. Set-up, Training Flow & Movement Review

Impact/Focus: Rope Climbs & Inversion Skills
5 Rounds, alternating intervals between the following tasks, each movement is allotted 90 seconds to partition work/rest.

5 Rounds alternating between the following:
1:30 x Rope Climbs (wraps & reps)
1:30 x Handstand Skill Progression (Handstand Holds, Walks, or HSPU’s)

Notes: Developing wraps (S-wrap and J-wraps, etc.) and climbing techniques for the Rope Climb (ie. go ‘up’) and continuing to sharpen our inversion skills will be the priority of today’s Impact/Focus training.

Post scores to comments.

“Austere Sampler”
3 Rounds for time of
5-3-1 x Rope Climbs
21 x GHD Sit-ups
Run 400m

Notes: Scale Rope Climbs to 15-12-9 x Pull-ups or 20-15-10 x Ring Rows each round as needed; modified rope climbs may potentially be bartered for… be reminded that this is a high stakes game. GHD Sit-ups may substitute 30 reps of Abmat Sit-ups per round.

Post scores to comments.

Samy Daghir

1 thought on “Tuesday 06.06.2023”

  1. Impact/Focus: Rope Climbs & Inversion Skills
    HS Holds (rope unavailable)

    “Austere Sampler”
    13:50 (pull ups/ rows)


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