Friday 12.04.2020

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Warm-up Drills
I. Row or Jumprope x 2:00
II. ‘Scorpion Sandwich’ & 3-part Banded Leg Mob.Drill
III. Mobility Drills
– Standing Hammies
– Half-Kneeling Banded Hip Opener
– Leg Back & Across Drill
– Shoulder Opener (kneeling wall version)
– Figure-4
– 5 x Back Bridges

Notes: Couch Stretch Optional, performed individually between/during warm-up sets.

Impact/Focus: Deadlift 5×5 Week 7

Warm-up as needed before working through the following every 3:00.

Deadlift 5-5-5-5-5

**Week 7 Deadlift Sets + 5-15 lbs from previous week.


  • For week 7 we will continue adding an additional 5 to 15 lbs.
  • Athletes will have a 3:00 interval set on the clock.
  • The new weight this week will be used for all of today’s Deadlift working sets.

Post scores to comments.

“Half Klick”
Complete for time
Run 200m
12 x Handstand Push-ups
12 x Pull-ups
12 x Power Snatch (75/95lbs)

Run 200m
9 x Handstand Push-ups
9 x Pull-ups
9 x Power Snatch (75/95lbs)

Run 200m
6 x Handstand Push-ups
6 x Pull-ups
6 x Power Snatch (75/95lbs)

Run 200m
3 x Handstand Push-ups
3 x Pull-ups
3 x Power Snatch (75/95lbs)


  • Indoor Arena set-up for the Run today will be encouraged: 6 lengths (… 3 laps) will be used for the 200m unless the class decides to run outdoors.
  • Rowing will also be an option at 250m per round.
  • Handstand Push-Scaling for HSPU today would be 1:1 reps for scaled HSPU movements.
  • Intermediate level Handstand Push-up capable athletes who’ve been working on the inversion aspect of the Handstand skill set will have a 1 to 2 rep buy in assignment each round focused on inversion, balance, and coordination practice prior to completing their ‘pressing’ workload.
  • Examples would be Inverted Burpees, Wallwalks, Kick-up to Handstand with a timed hold goal, etc. before a set of Dumbbell Push Presses or Stinkbugs.
  • Scaling Pull-ups today should be at a 2:1 adjustment; select from Ring Rows or Jumping Pull-ups for this training evolution.
  • Rx+ Athletes should be working 3-6″ deficits for HSPU as able.
  • Rx+ assignments for Pull-ups will be 8,6,4,2 rep rounds respectively x Bar or Ring Muscle-ups.
  • Power Snatch may be scaled up as heavy as 115/85lbs.

Post scores to comments.

Samy Daghir

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