Dynamic Movement — Coordination Power

Full session

1. 1. Warm-up (15 min) Pulse-raiser, arm circles + shoulder rolls, hip circles, then 5-6 easy problems, the last one or two with one deliberately quick (not desperate) move.
2. 2. Dyno/deadpoint ladder — 30 min on JUGS Pick moves between big, friendly holds. Start with deadpoints (a controlled reach timed at the top of a small hip pop) and grow toward full dynos. 3-5 attempts per move, full 2 min rest between attempts, always at maximum intent.
3. 3. The commitment rule Half-committed jumps are how you slip; fully-committed jumps are how you learn. Decide before you pull on: this attempt is 100% or you don't go. Latching the hold DEEP on first contact is the whole skill.
4. 4. Hips make the jump Power comes from the legs and a hip drive toward the target, not from pulling harder. If you're stalling below the hold, the fix is a deeper sink and a bigger leg push — not more arm.
5. 5. Stop rule This is power: stop while attempts are still crisp (about 30 min of attempts). Sharp pain, or feet skidding from fatigue = done. Big holds only — the fingers get no bonus stress today.