Wednesday 11.08.2023

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Image says: ‘Everyone waits expectantly on Justin to ROW FASTERRRRRRR!!!!’

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
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.

First Aid Sandball Complex

Samy Daghir

1 thought on “Wednesday 11.08.2023”

  1. 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*


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