Friday 02.26.2021

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Warm-up Drills
I. Coach’s Choice
II. Foam Rolling Regimen
III. Mobility Series

Impact/Focus: Handstand Push-ups & Deadlift Builder
Complete the following for 5 Rounds per movement, alternating each interval. The total run time is 12:00.

Odd Intervals x [:90 seconds]
Deadlift x 5-4-3-2-1 reps, climbing weight as able

Even Intervals x [:90 seconds]
Handstand Push-ups x 3-5 reps


Climb weight as able, either targeting a pseudo 1 rep of value for logging and basing subsequent training on… OR focus on maintaining strength gains from the previous deadlift training cycle while working heavier than the metcon weight calls for before dropping down and appreciating perspective/interpretive benefit as prep work for “21.0” below.
Technique and consistently sound mechanics of the Deadlift movement and HSPU movements take priority before encouraging workload and strength training goals.

Complete for time versus a 13:00 time cap, score reps and kcal as points; note scores as one number.

55 x Deadlifts (225/155#)
55 x Wall-ball (20/14lbs to 10/9ft tgt)
55 x Row (kcal)
55 x Handstand Push-ups

Notes: Complete all of the assigned reps or kcal before moving onto the next task. Mark scores at 13 minutes if athletes opt to work through to a hard time cap of 18:00.

Post scores to comments.

“Team Option 21.0”
Complete for time, athletes divide each movement evenly for 55 reps each. Alternate at the teams’ discretion during each of the four stages. All reps or kcal must be completed by both athletes before proceeding onto the next task. Time Cap for two athlete teams is 20:00.

110 x Deadlifts (225/155#)
110 x Wall-ball (20/14lbs to 10/9ft tgt)
110 x Row (kcal)
110 x Handstand Push-ups

Post scores to comments.

Samy Daghir

2 thoughts on “Friday 02.26.2021”

  1. Handstand Push-ups & Deadlift Builder:

    Deadlift: 1 × 300#
    HSPU: 5 × 5 kipping

    “Team Option 21.0”:

    375 reps by 26-minute cap (31:26) RX.

    Finished DLs at 12:50.


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