Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Dynamics & Mobility
Impact/Focus: Handstand Push-up Extension Ladder
Starting with one rep, and adding one rep each round, work through the following Ladder of Handstand Push-ups. Athletes may begin with strict reps and move to kipping once unable to ascend and complete the reps assigned within the work interval. A second option will be for athletes to return to 1 rep and climb again by one rep per round until the 10 sets have been completed.
Every :75 on the :75 work through the following:
Handstand Push-ups x 1-2-3-4-5-6-7-8-9-10 reps
+
:10 x Active Hang from Pull-up Bar
Post scores to comments.
“Almost a Chipper”
For time vs. an 18:00 (soft) time cap
10 x Inverted Burpees or Inverted Burpees + 5ft HS Walk
20 x Handstand Push-ups
30 x GHD/Abmat Sit-ups
40 x Slamball
50 x Sumo Deadlift High Pull (75/55lbs)
60 x GHD/Abmat sit-ups
70 x Burpees
Notes: Scaling would be 5-10-15-20-25-30-35 reps respectively; substitution movements are 1:1 for today’s training. Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
Post scores to comments.
