Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Handstand Push-ups
Complete one of the following rep schemes every :90 second for 7 Rounds:
I. Strict HSPU
3-3-3-2-2-1-1
*Increasing Deficit if possible.
II. Kipping HSPU
5-5-5-3-3-3-1
*Increasing Deficit if possible.
III. Stinkbugs
8-8-6-6-4-4-4
Post scores to comments.
“Run Sam’which”
Complete the following for time
Run 200m
25 x Thrusters (95/65lbs)
Run 200m
25 x Pull-ups
Run 200m
25 x Hang Power Cleans (95/65lbs)
Run 200m
25 x Slamball (40/20lbs)
Run 200m
Post times to comments.
Skill Development
*See whiteboard for guidance.
Handstand Push-ups: II, scaled.
“Run Sam’which”: 13:06 Rx.
Handstand Pushups II (Abmat +10# Plate)
“Run Sam’which”: 13:32 (65#/30#)
Handstand Pushups: III
Run Sam’which: 22:57 Rx
HSPU: got 1 w/ 15# plates, had to stop after tweaking my trap
“Run Sam’which”: 16:15 Rx’d