Tuesday 11.09.2021

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Doc JJ gettin sum at the Manchester Marathon! YASSSSSSS!

Warm-up Drills
I. ROMWOD: Explosive Athlete Routine #2
II. Remedial & Movement Specific Mobility Drills

Impact/Focus: Handstand Work Capacity & Skill Training

7 Rounds on the :90 seconds
Select from the following options

A. Handstand Work Capacity –
I. 5-10 x Deficit Handstand Push-ups
II. 5-10 x Handstand Push-ups
III. 5-10 x Scaled Handstand Push-ups

B. Handstand Skill Capacity –
I. 10-20 x Shoulder Taps
II. :30-:45 x Cumulative Wall Hold
III. :10-:20 x Freestanding Hold
IV. 20-40ft x Handstand Walk

C. Handstand Skill Foundations –
I. 1-2 x Kick-ups to Wall
II. :10 to :20 x Static HS Hold @ Wall
III. :10 to :20 x Stinkbug Holds

Post scores to comments.

“Non Sequitur”
Complete for time vs. 8:00 cap
21-18-15-12–6-3 reps of
Box Jumps (24/20”)

Rest 2:00, Then…

Complete for time vs. 8:00 cap
21-18-15-12–6-3 reps of
Row (Kcal)
GHD/Abmat Sit-ups

Notes: Scaling, Rx+, and other Non Sequitur comments pending whiteboard briefs.
*Athletes finishing under the time cap take a rounded 2:00 rest before assaulting through part 2 (start the rest at 7:00 if finishing part 1 at 6:23 for example).

Post scores to comments.

Samy Daghir

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