Thursday, Mar. 7

Bar Pull-Over + Skin the Cat Skills and Drills:

For quality:

Bar Pull-Over

Tuck Front Lever

Inverted Deadlift

Skin-the-Cat Progression

Athlete Instructions

Athlete Notes

This is meant to be a time for athletes to play and get the skil of either the Bar Pull-Over or play around with some other movements that are targeted and create great progressions for spacial awareness, lat strength, and some gymnastics high skill work. Even if athletes are just working into a couple seconds at a tuck front lever this is great. Low Ring Skin the Cat progressions are equally valuable as well to play with skill development and practice. Have fun with it today and get some of those big and small wins for athletes.

"Unexpected Consequences"

Every 1 min for 16 mins, alternating between:

3 Bar Pull-Overs

12 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

Wall Facing Handstand Hold, 30 secs

50 Double Unders

Athlete Instructions

1-3 Bar Pull-Overs

8-12 Dumbbell Box Step Overs

Athlete Notes

Primary Objective: Complete each movement within the minute

Secondary Objective: Complete each set of Bar Pull-Overs unbroken

Stimulus: Gymnastics High Skill / Midline Conditioning

RPE: 7/10 The goal today is to maintain a steady pace and effort. Focus on quality movements, practicing efficiency, and choose scaling modifications that allow overall RPE to stay below 8/10