Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on Overhead (lats/scaps) & Pistol (ankle/hips) mobility.
Impact/Focus: Handstand Push-ups
Warm-up Sets/Reps/Position Drills & Kick-up Practice x 5:00.
Every 2:00 x 6 Rounds Total
Handstand Push-ups x 5-7 reps
Farmer’s Carry Lunges x 6 reps (3 per side, alt.)
*Climb weight across sets as able.
**Scale HSPU ROM, substituting to Stinkbugs, Pike Push-ups or a Dumbbell Press Progressions as applicable for today’s Overhead Gymnastic Strength Training.
Post scores to comments.
“Two Towers”
Complete each of the following individually for time with a 2:00 rest between efforts.
For Time
VS. 8:00 Time Cap
Row 750/600m
40 x Farmer’s Carry Lunges (2×50/35lbs)
20 x Sandball-to-Shoulder (100/60lbs)
10 x Handstand Push-ups
Rest 2:00
For Time
VS. 8:00 Time Cap
Row 750/600m
40 x Farmer’s Carry Lunges (2×50/35lbs)
20 x Sandball-to-Shoulder (100/60lbs)
10 x Handstand Push-ups
Notes: Scale lunges up to Pistols or Box Step ups with Dumbbells for an added challenge provided does not place success against today’s time caps out of reach. Additional points of performance and scaling will be covered during the whiteboard brief.
Post scores to comments.
