wednesday, june 28

Gymnastics Skill/Strength:

Every 1 min for 10 mins, alternating between:

2 Skin-the-Cats

2 Weighted Strict Pull-ups, pick load

Athlete Instructions

We can move to a skin-the-cat progression for most of our athletes today on this one in order for them to feel safe and supported through the skin-the-cat. Even those that can’t pull themselves up can push off their legs to a tuck inverted positions and then pull over into the hang. For the weighted strict pull-ups, athletes trying to get their first can work into a myriad of progressions here, first and foremost would be 2 eccentric pull-ups, 2 banded strict pull-ups, toenail spot pull-ups, etc. Pick a good strength builder and work your athletes into it today.

"Burnt":

3 rounds, each round for time, of:

Row, 400/350 m

Run, 300 m

20 Pull-ups

Dumbbell Suitcase Walking Lunge, 50/35 lbs, 100 ft

Go every 9 mins.

Athlete Instructions

Dumbbell Suitcase Walking Lunge- dual dumbbell

Notes

Primary Objective: Complete the row + run in 3 mins or less.

Secondary Objective: Complete the walking lunges 50 ft unbroken segments.

Stimulus: Muscular Endurance / Aerobic Capacity / Threshold

RPE: 7/10