Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
10 x Hollow Rocks
III. Mobility
“Power Grind”
Complete as many rounds/reps as possible in 15:00 of
6 x Power Snatch (115/75lbs)
12 x Pull-ups
21 x GHD Sit-ups
Post scores to comments.
Skill Development:
“Free Range Handstand Work EOMOTM”
Select from the following options, or have them assigned by your Coach and execute every other minute on the minute for 12 minutes for quality/practice effect:
a. Walk max distance on hands
b. static handstand hold against wall x max time
c. free standing static handstand hold x max time
Notes: Work for a minute, rest for a minute.
4+7 Rx.
b.
Power Grind: 3+9 @65#
Handstand work: static holds against wall, with some assist to get up into the hold
“Power Grind”: 4+2 Rx’d
Free standing handstand work