Thursday 08.31.2023

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Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Dynamics & Mobility

Impact/Focus: Strict Pull-ups
Work through the following sets of Strict Pull-ups Every Minute On The Minute (EMOTM).

Every :60 x 10 Rounds
5-4-3-2-1-5-4-3-2-1 x Strict Pull-ups, Banded Strict Pull-ups


  • Scaled volume example: 3-2-1-3-2-1-3-2-1-1.
  • 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.
  • Several athletes are in a prime spot to utilize today’s training in establishing a band level from which to begin developing this functional gymnastic strength foundation.

Post scores to comments.

“Bacchanal Selection”
Complete 4 Rounds for time vs. a 20:00 time cap.

Select one task from the each of the following movement set/rep options and perform 4 Rounds, each for time individually, w/ 1:00 rest between all out efforts.

2 x Wallwalks, 4 Scaled Wallwalks or 50ft x Bearcrawl
5 x Over-unders, 10 x Box Jump Overs (24/20″) or 12 x Box Jumps (20/16″)
1 x Rope climb, 9 x Pull-ups, or 9 Scale PU/Ring Rows
Run 400m
Rest 1:00 Between Rounds.

Notes: Additional scaling and pints of performance will be covered during the whiteboard brief. Rx+ 2:00 Rest between rounds, 5 Rounds total, 27:00 time cap.

Post scores to comments.

Samy Daghir

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