Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Overhead Mobility)
*Foam rolling and mobility drills emphasizing opening up all aspects of Overhead ROM.
Impact/Focus: Handstand Skills + Push-up Ladder
Warm-up & Set-up for the following Handstand Shoulder Taps & Push-up Ladder.
Attempt to complete the ladder of taps and reps against a 12:00 Running Clock.
4-8-12-16-20-24 x Shoulder Taps
2-4-6-8-10-12 x Handstand Push-ups (strict or kipping)
NOTES:
- Athletes should select movement substitutes that are in line with recent training progressions (ie. stinkbug shoulder taps, wall facing variations, scaled ROM HSPU’s, etc.).
- Scaling volume down to half reps/taps for those new to the movements may help prioritize learning/confidence development.
- Work/Rest is at the discretion of the athlete, partitioning sets is permitted.
- Inversion fun-time, Ninjas, Yessssss.
Post scores to comments.
“Grunt Work, Stunt Work”
Complete as many rounds and reps as possible in 15:00 of
1 x Shuttle Run Ladder
40ft x Farmer’s Carry Lunges (2xDB/KB’s)
100ft x Farmer’s Carry (2xDB/KB’s)
2 x Wallwalks
NOTES:
- 50/35lbs for Rx.
- Scaled movements are 1:1 for reps.
- Additional points of performance and scaling will be covered during the whiteboard brief.
Post scores to comments.
