Dynamic Warm-Up – Mobility Prepare for…
Test: 1:00 max effort Double Unders.
(Accumulative score. Mark max unbroken reps in notes.)
A. Skill- Pistol:
In any progression, enforce the following: 1-Keep weight in midfoot. 2-When standing, drive through the ball of the foot. 3-Keeping weight in heel will make you fall backward.
2 rds of:
1 MU or Box MU’-C2Bar or 2x Jumping Pullup w/3 sec eccentric drop
2 Push press
2x Pistol each side alternating
5 Rounds of:
3:00 Amrap w/1:00 rest
3 Muscle Ups RX+ Rings, Rx Bar MU
5 Push Press 115/95
8 Pistols each side alternating
1:00 Minute Rest
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.
RX+: Ring Muscle Ups RX: Bar Muscle Up
Box MU’-C2Bar or 2x Jumping Pullup w/3 sec eccentric drop
Push press 95/65 75/45
Pistols- Counter weight, Band assisted, pistols to box
Team Cool down + 70-100 Rocky sit-ups ( double twist at top), every 20 stop. Do 1 Mobility hold for 30- 20 sec each body part till finished with Yo Adrian situps 5-7 minutes