Thursday 09.14.2023

Posted in
Coach Katelyn dropping some foundational movement knowledge bombs during the 415 athlete briefing… BOOOOM!

Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Dynamics & Mobility

Impact/Focus: Handstand Skills & Movement Primer
Every minute on the minute athletes will alternate between the two tasks shown below.

5 Rounds of the following:

1:00 x 3-5 x HSPU reps, Kick-up Skills & Drills, Holds/Walks
1:00 x Dumbbell Snatch
*Warm-up sets of 2-5 reps per arm practicing touch and go style & hand to hand switches
**Progressions through skill sets as needed to prime movements for the following metcon.

Post scores to comments.

“Legends 23.3-ish”
15:00 AMRAP of
15 x Handstand Push-ups
20 x 1-arm Dumbbell Snatch (50/35lbs)
15 x Kcal Row

Notes: Dumbbell Snatch is performed 5 reps per side before switching arms. HSPU’s will be scaled ROM, Stinkbugs, Wallwalks, or BB Push Press as individually applicable (ie. maintaining intended training stimuli and intensity while selecting movements that are developmentally sound and challenging for the athlete). Rx+ may assault through the original version with 30/30/15 reps and kcal respectively.

Post scores to comments.

Samy Daghir

1 thought on “Thursday 09.14.2023”

  1. Impact/Focus: Handstand Skills & Movement Primer
    Kick ups into negative HSPU + 25lbs snatches

    “Legends 23.3-ish”
    2 rounds + 15 snatch (25lbs)

    Notes: ye ye ????????


Leave a Comment