Wednesday 04.20.2022

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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamics
III. Mobility

Impact/Focus: Handstand Strength & Conditioning
7 Rounds, on the 2:00 athletes will work through the following Skills & Drills

Rounds 1 & 2 (on the 2:00) Select from the following:

Developing Inversion Confidence for foundation skill athletes with
Stink Bug Holds or Wallwalks.

Or… Warm Up for Balance and Positional aspects of the Handstand/Handstand Push-up with
Kick-up Practice, Shoulder Taps, Straddle-Up Skills & Single Arm Balance against the Wall

Rounds 3 through 7 (on the 2:00) Select from the following :

I. 1-2 x Wall Walks
II. 1 x Kick-up & 1 x Negative Handstand Push-up
(2-3 Reps of the above per interval w/ slow, controlled descents)
III. 5 x Kipping or Scaled Handstand Push-ups
IV. 3 x Strict Handstand Push-ups
I. 20ft Handstand Walk

Post scores to comments.

Complete as many Rounds/Reps as possible in 12:00 of

5 x Handstand Push-ups or 10ft HS Walk
10 x Toes-to-Bar
15 x American KB Swings (24/16kg)

Notes: HSPU’s/HS Walks scale to 2 x Wallwalks or 40ft x Bear crawl per round. Toes-to-Bar may substitute in Hanging Knee Raises or Supine Leg Raises today at 1:1 reps. Scale weight as needed for the KB Swings.

Post scores to comments.

Samy Daghir

2 thoughts on “Wednesday 04.20.2022”

  1. Impact/Focus: Handstand Strength & Conditioning
    Shoulder taps + Kick-up & Neg HS PU

    Notes: new to shoulder taps but able to see slow progression. Need to be able to get lower with HSPU


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