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Wednesday 12.15.2021

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Kennedy getting after some Clean & Jerk training up in Alaska! YESSSSSSSSS You Northernmost-Ninja! Your comrades here miss you!

Warm-up Drills
I. Row 500m
II. Dynamic Series
III. Mobility

Impact/Focus: Handstand Work Capacity & Skill Training
Select from the following Interval Options and work through one of the three Training Focus Selections below.

Interval Options (choose one)

I. 10 Rounds of (:20 work x :40 rest)
II. 5 Rounds of (1:00 work x 1:00 rest)

Training Focus Selections (choose one)

A. Handstand Work Capacity –
Wallwalks, Stinkbug HSPU’s, Scaled ROM HSPU’s, Strict HSPU’s, Kipping HSPU’s

B. Handstand Skill Capacity –
Shoulder Taps, Wall/Freestanding Holds, Handstand Walk

C. Handstand Skill Foundations –
Kick-ups to Wall, Static HS Hold @ Wall, Stinkbug Holds

Notes: Establish a target rep/workload that is repeatable across the rounds of work-rest.

Post scores to comments.

“Deadpan Walking”
For time vs a 15:00 time cap

10-9-8-7-6-5-4-3-2-1 reps of
Deadlift 225/135lbs
HS Walks or Wallwalks

*Each round finishes with
Double-unders x 25 reps

Notes:

  • Scaling today will address the weight for the Deadlift to ensure an appropriate MetCon load (ie. ‘metabolic conditioning’).
  • Wall Walks may scale at 1:1 reps to either of the following:
  • I. Feet Only Scaled Wall Walks (ie. only moving feet up the wall)
  • II. Inchworm (aka floor walk) + 1 x Push-up.
  • Scaled Double-unders @ 15 reps per round.
  • Scaled Single-unders @ 40 reps per round.
  • Rx+ Deadlift weight guidance @ 275/185lbs.
  • Handstand Walking Distances for Rx+ x 20ft x First 5 Rounds x 20ft / Final 5 Rounds x 10ft.
  • 35 x Double-unders per round.
  • Rx# (Pronounced: Arrrr Exe Octothorp)  315/225lbs, 20ft per round, 50 x Double-unders (unbr0ken)

Post scores to comments.

Skill Development
I. Couch Stretch x 1:00 per leg
II. Pigeon x 1:00 per leg
III. Child’s Pose 1:00
IV. Back Extensions 3×12 reps or 2:00 Hang Decompression
V. Ring Support 3 sets x :30 seconds
VI. Scap/Trap Preventative Main. Lax Ball Therapy
VII. Mash or Roll Medial Glutes

Samy Daghir

1 thought on “Wednesday 12.15.2021”

  1. Impact/Focus: Handstand Work Capacity & Skill Training
    5 rounds / Stink bugs HSPU
    “Deadpan Walking”
    2 full rounds + 17 reps

    Notes:
    Wallwalks definitely killed me but I still had fun regardless!

    Reply

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