ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.
Warm-up Drills
I. Coach’s Choice
II. POSE Running Technique Drills
III. Mobility
Impact/Focus: Handstand Push-ups
Complete one of the following workloads based on your current progression for Handstand Push-ups. Repetitions are to be completed with strict range of motion.
I. Deficit Handstand Push-ups 5-5-3-3-1
II. Handstand Push-ups (Strict) 5-4-3-2-1
III. Handstand Push-ups (Kipping) 10-8-6-4-2
IV. Negative Handstand Push-ups 5-5-5-5-5
V. Stinkbugs 10-10-10
Notes: Compare to 06.25.2015 found HERE.
Post sets/reps/results to comments.
“Windlass”
For time
Run 800m
15 x Power Snatch (115/85lbs)
21 x Burpees
12 x Power Snatch (115/85lbs)
15 x Burpees
9 x Power Snatch (115/85lbs)
9 x Burpees
Run 400m
Notes: These are standard Burpees. Enjoy, freaks.
Post scores to comments.
Skill Development
I. Mobilize & Slay Goats
II. Rope Climbing Training (choose one)
a. 5-8 ascents
(Ex: Spanish Wrap, J-wrap, Buddha Climb, Legless, L-sit, etc.)
b. 3-6 sets of “Little Swimmer” drill (i.e., hand over hand at chest level from standing to supine underneath rope)
c. Chest-2-Chin Partial Pull-up sets hanging from rope x 10-8-6-4-2 reps
d. Accumulate :60 of straight arm hang on the rope without a foot wrap/anchor. If :60 is possible, accumulate :30 hanging in similar fashion while extending and holding the dominant leg parallel to the floor.
“HSPU” : Strict 5-4-3-2-1 with 2 Abmats, experimented with hand position relative to wall with improved results – too close to wall previously, I believe.
:Kipping – got a couple.
“Windlass”: 18:26 (75#)
HSPU’s: II. 2 ab mats (first time working on strict since i learned kipping… i think this was my first legitimate strict HSPU with 2 abmats) Got one rep with an abmat and a 10# plate.
III. 1 ab mat
“Windlass”: 22:40 Rx’d