DSC_0095Warm-up Drills
I. Death by 30ft: EMOTM (10:00 cap)
1 x 30ft Sprint
2 x 30ft Sprints
3 x 30ft Sprints
…¬†Continue until 10:00 or failure
II. Mobility

Impact/Focus: Handstand Push-ups
Work through one of the following Handstand Push-up training options.

I. Deficit HSPU’s x 5-5-3-3-3+
II. HSPU’s (CFGS) x 10-8-5-5-5+
III. Scaled HSPU’s x 8-8-5-5-5

Notes: Plus sets are to failure; competitors should be practicing their kipping skills in preparation for CF Games Standard ROM HSPU’s.

Post selection/sets/reps to comments.

21-15-9 reps of
Wallball (20/14lbs)
Sumo Deadlift High Pull (95/65lbs)

Post scores to comments.

Skill Development
Recover and prepare for 14.4, freaks.

About Samy

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2 Responses to 03.20.2014

  1. Peter says:

    “HSPU” w/2 abmats 4-4-4-3-3 = definite improvement
    “RumpelstilTskin” (sp) 6:09 w/85#

  2. Kerri says:

    Rumpelstilskins 4:49 RX

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