Congratulations to Sean and Kirby for completing a half-Marathon in Newburyport this past weekend.
Warm-up Drills
I. Run 800m
II. 2 rounds of
7 x Deadlifts (45/33lbs)
7 x Hang Cleans
7 x Front Squats
7 x Push Press
III. Mobility
Impact/Focus: Handstand Push-ups
Work through one of the following Handstand Push-up training options.
I. Deficit HSPU’s x 3-3-3-3-3
II. HSPU’s (CFGS) x 5-5-5-5-5
III. Strict ROM HSPU x 4-4-4-4-4
IV. Scaled HSPU’s/Wall Walks x 4-4-4-4-4
Post selection/sets/reps to comments.
“Sprint DT”
Run 200m
3 Rounds of:
12 x Deadlift (155/105lbs)
9 x Hang Power Clean (155/105lbs)
6 x Push Jerk (155/105lbs)
Run 200m
Notes: Each round will begin and end with a 200m run. The time stops after the last 200m sprint.
Post times to comments.
“HSPU” : with 2 Ab-mats: Improving
“Sprint DT”: 12:45
105# DL & Cleans + 40# DB’s for Press due to wrist
Sprint DT 16:40 rx
Deficit HSPU 8″ 5×3
Modified “Sprint DT” during open gym to:
400m Run
4 Rounds of “DT”
400m Run
~15:00