09.29.2016

Warm-up Drills
I. Coach’s Choice
II. Mobility

“Three Domains”
For time
Run 800m
Then…
10-9-8-7-6-5-4-3-2-1 x Handstand Push-ups
1-2-3-4-5-6-7-8-9-10 x Hang Power Snatch (95/65lbs)

Notes: After completing the 800m Run the athlete will perform 10 x Handstand Push-ups followed by 1 x Hang Power Snatch, then 9 x Handstand Push-ups followed by 2 x Hang Power Snatch… continuing in this fashion until all ten round of the over-under ladder are complete. Get some, freaks.

Post scores to comments.

Skill Development
A. Back Extensions: 3 sets of 15-12-9 reps each
B. CFNE Bulletproof Shoulders Regimen
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)