Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Set-up, Training Flow & Movement Review
Impact/Focus: Handstand Push-up Ladder
Against a 10:00 Running Clock attempt to complete the following rep ladder:
Handstand Push-ups x 10-9-8-7-6-5-4-3-2-1 reps
*Rest a hard :30/:45 seconds between rounds.
**Partition sets as needed.
NOTES: Scaled ROM or movement substitutions such as stink bugs would be 1:1 or 2:1 for reps based on the athletes strength/stamina with the movement set and tasks. Examples of volume scaling would be either assigning 10-8-6-4-2 reps instead of the 10-1 or Starting out at the 7 rep round. Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
“The Last 100 Feet…”
10 Rounds for time
Burpees x 10-9-8-7-6-5-4-3-2-1
Knees-to-Elbows x 10-9-8-7-6-5-4-3-2-1
Finish each round with
10ft x Handstand Walk or 40ft x Bear Crawls
*15:00 Time Cap
Notes: Knees-to-Elbows may scale to knee raises reverse crunches (supine variations). Scaling options here for volume will mirror the notes from the Impact/Focus training above. If athletes are feeling especially salty today they may go at this one as 10 round of 10 reps per.Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
