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02.25.2016

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Screen Shot 2016-02-24 at 8.41.48 PMWarm-up Drills
I. Dynamic Warm-up
II. Mobility

Impact/Focus: Handstand Training
Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following.
Handstand Hold
Shoulder Shrugs
Shoulder Taps
Handstand Walks

Notes: Athletes will be guided through developing various aspects of the Handstand Skill set with a focus on competency kicking into the Handstand position, balance development drills, inverted movement capacity, and shoulder stability and awareness drills to outline a few examples.

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“High & Dry”
Complete for time
4-4-4-4-4-4-4-4-4-4 x Handstand Push-ups
10-9-8-7-6-5-4-3-2-1 x Box Jumps (32/20”)
10-9-8-7-6-5-4-3-2-1 x KB Swings (32/24kg)

Notes: There are ten rounds in this training evolution; the first round would be 4 x HSPU + 10 x Box Jumps + 10 x KB Swings. The second round would be 4 x HSPU + 9 x Box Jumps + 9 x KB Swings, the third round would be 4 x HSPU + 8 x Box Jumps + 8 x KB Swings… continue working through all ten rounds in this fashion. Get some, freaks.

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Skill Development
7 sets of L-sits (Rings/Matadors/Paralettes)
Set #1: Max Effort Hold for time
Set #2,3,4: Hold x 2/3 the time of score (round up)
Set #5,6,7: Hold 1/2 the time of score (round up)

Notes: For example, an athlete scores :30 seconds on their first attempt at the
L-sit hold, their second through fourth set would be :20 seconds each. The fifth and sixth effort would be :15 seconds each. Scaling by order of difficulty/work emphasis: L-sit with legs extended at hip height > L-sit with knees at hip height > Ring Support with hollow body position > L-sit on low rings with body bent 90 degrees at hips, heels supporting on the deck > plank position on low rings > plank position on deck, arms extended, feet on dumbbells > plank position with elbows on deck.

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Samy Daghir

5 thoughts on “02.25.2016”

  1. NOON.
    HS: 1st crow to tripod handstand. woot!
    High & Dry: 10:48 RX weight. Abmat/plate. Last 8 HSPU were shady. All HSPU strict. No water breaks.
    *After 4 years, I finally kipped a HSPU today! And after 4 years I’m always learning something new. 🙂 #constantlyvaried #constantlylearning

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  2. Handstand Training: Got my longest freestanding handstand to date! Finally feeling comfortable kicking up without the wall behind me.

    “High & Dry”: 21:15 (2 Abmat HSPU)

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  3. “Handstand Training” : Thanks Samy for the valuable instruction, which helped quite a bit.
    “High & Dry” : 19:35 (2 Abmats/24″/24kg)

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