Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Press
5:00 x Warm-up Sets/Reps building to an intended starting weight.
Every 2:00 x 5 Rounds Total
Press x 3-3-3-3-3 reps (Climb weight as able)
Finish with: 2 sets of Push Press (light) x 5 reps
Notes: Hit the best 3 rep set for the day or establish 3RM PR if within range. Same weight as best Press or drop set (lower weight) as needed for two sets of Push Press x 5-7 reps to finish.
Post scores to comments.
“240430”
10 Rounds for time
vs. a 15:00 time cap
10 x Handstand Push-ups
5 x Burpee Jumping Pull-ups
*6” above overhead reach
Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief. See below for two examples of scaling for Beginner to Intermediate.
Intermediate option:
10 rounds for time:
6 handstand push-ups
3 burpee pull-ups*
*Bar at the fingertips with arms overhead.
Beginner option:
10 rounds for time:
6 dumbbell shoulder presses
3 burpee jumping pull-ups*
*Bar at the middle of the forearms with arms overhead.
Post scores to comments.
Resources:
The Kipping Handstand Push-up
The Burpee Pull-up With Greg Amundson
The Dumbbell Press
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