Tuesday 11.15.2022

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Honoring the Fallen with Samantha, thank you, Ninjas!

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (Posterior Chain + Overhead Emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills)
IV. Training Overview, Set-up & Warm-up

Impact/Focus: Handstand Push-up Ascension Ladder EMOTM
5:00 x Establish movement ROM and address or improve with mobility drills + Warm-up Sets/Reps.

Then… Every minute, on the minute, complete the following ascending ladder of Handstand Push-ups.

Handstand Push-ups x 1,2,3,4,5,6,7,8,9,10 (per minute, respectively)


  • Each round does not have to be performed ‘unbroken’.
  • If an athlete cannot complete the workload within the minute they will start over at one rep and proceed through as many climbs as possible within the intervals remaining.
  • Scoring will be Rounds completed and reps achieved on the incomplete round… for example: 5 rounds + 4 reps.
  • A second option for approaching today’s training would be to reference scores from 10.26.2022 and apply to as follows: If an athlete scored 5 reps for their best max rep score on 10.26.2022 then the ascension ladder workload intervals would be set-up as 1,2,3,4,5,1,2,3,4,5 reps per round respectively (instead of 1 through 10).
  • Link to training from 10.26.2022 found HERE.

Post scores to comments.

Complete as many Rounds/Reps as possible in 13:00 of
55 x Deadlifts (225/155lbs)
55 x Wall-ball shots, (20/14lbs)
55 x Calorie Row
55 x Handstand Push-ups

Notes: Scaling options will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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