Today’s goal is to equip the athletes with more skills and confidence than they came with from a hanging perspective. Many times the separation from athletes not improving and breaking down plateaus is their lack of time spent with a coach developing skills. Come ready to serve and equip. The list of suggested drills or skill is simply a starting point, use all or use none but have planning to maximize the 15:00 spent with them, it will serve them to a great degree.
Conditioning today when attacked right is a big challenge to athletes’ intensity. Are they willing to go fast and attempt bigger sets than they prefer? That is often where more fitness is found. Spend time nailing down practice for double unders and appropriate form on ski erg in order to maximize the output. Help encourage members to understand that double unders are not equal at all to simply doubling single unders, challenge the skill development, spend the time, also learn different scales like lateral bar jump overs that create a stimulus cardio wise similar to Double Unders.
3:00 Erg warm up
_____
:30 single under skill work
10 Banded pass through
10 Scap push up
10 Supinated scap pull up
2 rounds
_____
:30 double under skills
10 Hollow Rock
10 Kip swing
3-5 strict pull up or ring row
:30 ski
3 rounds
*Goal here is to build intensity each round through the ski and balance technique of pulls with intensity.
Hanging skills
The intention of these sessions is experience progress in the movements highlighted. Focus on quality movement so that in conditioning pieces you can move faster with better skills!
Spend 15:00 with class refining the following
- Kipping swing (Hollow/ Arch)
- 2-1-2 Drill (2 kipping swings, 1 pull up, 2 kipping swings)
- Multiple kipping pull ups strung together (3-5 reps at once 2-3 sets)
- Strict Butterfly pull up circles (Link: https://www.youtube.com/shorts/zhH2jdCRbPA)
- Strict Butterfly circle drill from box (Link: https://www.youtube.com/watch?v=iS_oo7MCsBc)
- Butterfly pull up builders (Build speed and size of circle to “circles drill above)
- Butterfly pull up practice
RX Conditioning
48 Double Under
36 Alternating V Up
30 Pull up
16/12 Cal Ski
2:00 Rest after each round
3 rounds For time
Intent:This workout is higher volume pulling and trunk flexion conditioning. Consider scaling the pull ups to a number that you can achieve your selected work in 4 sets or less each round. The Alternating V ups will introduce a unique challenge to the pull ups due to the abdominal fatigue.
Intermediate
24 Double Under (Due to lack of skill here)
28 Alternating V Up
24 Pull up (Banded or similar scale)
16/12 Cal Ski
2:00 Rest after each round
3 rounds For time
Baseline
48 Single Under
20 Alternating V Up
20 Ring Row or Inverted Row
12/8 Cal Ski
2:00 Rest after each round
3 rounds For time
1:00 Forward Bridge (Elbows and toes)
20 Band Pull a parts
3 rounds for quality
Great way to cool down the shoulders before leaving the gym today and also sneak in some extra core work/ contractions.