Today give the group a chance to master different styles of hanging and kipping skills on the rig. Some of the time spent here should help build both awareness and coordination and identify weakness that can be developed to help with pull ups and other hanging variations. During the skill work, athletes should identify the scaling version needed for the workout as well. During the strength portion today, anyone who cannot do a weighted pull up should be focused on negative pull ups to enhance their body weight strength. The conditioning today will put a unique emphasis on core conditioning and strength and overhead stability.
400m Run
_________
7 minute AMRAP
15 Seal Jack (Link: https://www.youtube.com/shorts/Y7fq-M39SVo)
10 Hollow Rock
10 Superman
5 Scap Push Up
5 Scap Pull Up
10 Sit Up
_________
Practice hanging skills!
15:00 of hanging skills
- Dead Hang
- Single Arm Hang
- Kipping Swings
- Kipping Pull up
- Butterfly pull up
4×5
)
RXConditioning:
15 V Up
10 Chest to bar pull up
15 Abmat Sit Up
5 Turkish get up Right
5 Turkish get up Left
5 rounds for time.
53/35lb. KB
Time Cap: 16:00
Intermediate:
15 V Up
10 Pull Up
15 Abmat Sit Up
5 Turkish get up Right
5 Turkish get up Left
5 rounds for time.
35/20lb. KB
Time Cap: 16:00
Baseline:
15 V Up
10 Pull Up (Banded)
15 Abmat Sit Up
5 Unweighted Turkish get up Right
5 Unweighted Turkish get up Left
5 rounds for time.
Time Cap: 16:00
