Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Handstand Push-ups
8 Rounds, on the :90 as follows;
Round 1:
Max Reps Strict, Kipping or Mixed HSPU’s
Rounds 2 through 6:
I. Max Rep Set
or
II. 40% reps from Round 1
Rounds 7 and 8:
Max Time x Handstand Walk, Freestanding Hold, Wall Handstand Hold
Notes: Partition work across the :90 as needed. Scaled progressions and training assignments for today will move from supported holds via floor Pikes and Stinkbugs through kick-ups (with Wall Supported Handstand Holds) and Wall Walks (with holds at best ROM up wall). Scaled position and ROM HSPU training would follow the same max reps, 40% sets, holds progression.
Post scores to comments.
“Sand Crassles”
For time
vs. 15:00 time cap
Run 200m
15 x Burpee + Sandball Clean (to-shoulder)
15 x First Aid Sandball Complex
Run 200m
12 x Burpee + Sandball Clean (to-shoulder)
12 x First Aid Sandball Complex
Run 200m
9 x Burpee + Sandball Clean (to-shoulder)
9 x First Aid Sandball Complex
Run 200m
6 x Burpee + Sandball Clean (to-shoulder)
6 x First Aid Sandball Complex
Run 200m
3 x Burpee + Sandball Clean (to-shoulder)
3 x First Aid Sandball Complex
Notes: Scaled volume for the time cap incentive would be 12-9-6-3-1 reps with 100m Run per round respectively. Rx weight 60/40lbs, Rx+ 100/60lbs.
Post scores to comments.
Impact/Focus: Handstand Push-ups
16 kick ups hold
7+8 best unbroken hold was 30 seconds
“Sand Crassles”
2 rounds completed, 9 DP + 1 KB plank
Notes: no wall balls or sand balls at jimmothy ???? subbed for alternative exercises but similar muscles worked….
Devil’s Press 25lbs
Plank KB drags Each Arm*