Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review (Foam Rolling, Couch Stretch, T-spine Mobility)
Impact/Focus: Handstand Push-ups & K2E’s
Warm up as needed before completing the following workload every 2:30 for 5 Rounds total.
5 Rounds, on the 2:00 of
I. 4-6-8-10-12 reps x Handstand Push-ups
II. 6,9 or 12 reps x Strict Knees-to-Elbows
Notes: Scaled volume for the HSPU may be adjusted to 10-8-6-4-2 or 5-4-3-2-1 as needed for Handstand Push-ups; scaling movements for learning and skill set development may also be applicable. Strict Knees-to-Elbows scales to Hanging Knee Raises or V-ups. Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
“Listening”
Complete for max reps/points across each of the work intervals as follows:
3 Rounds
1:00 x Rope Climbs
1:00 x Handstand Push-ups
1:00 x Knees-to-Elbows/V-ups
1:00 x Sandball to Shoulder (60/40lbs)
1:00 x Mountain Climbers
1:00 x Rest
Notes: Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
