Tuesday 07.12.2022

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Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility

Impact/Focus: Tempo Deadlifts & Handstand Skill Drills
Warm-up & Set-up Efforts vs. 6:00 … Begin with 5 reps sets at lighter weight before progressing to single rep efforts. Set-up and practice Handstand drills between weightlifting sets which should build to an intended starting weight.

6 Rounds, on the 2:30 of

I. Deadlift 5-4-3-2-1
*Climb weight as able, pause at lockout and control the negative for 1 to 2 seconds

II. Handstand Skills/Drills x Training Objective
**3-7 reps, 10-20ft, :10 to :20 seconds per relative skill assignment


  • Percentage start guidance should be around 60-70% of a recent 1RM record.
  • There is a controlled 1 to 2 second negative today on the Deadlift movement;
  • Reinforcing a strong end range of motion and a controlled negative for positioning and strength emphasis will be prioritized before going full tilt on weight progressions.Post scores to comments.

“Concrete & HAM”
Complete 5 Rounds for time
15:00 Time Cap

Run 200m
15-12-9-6-3 reps x Handstand Push-ups
15-12-9-6-3 reps x Deadlift (225/155lbs)


  • Deadlift scaling will be covered during the whiteboard brief; rough guidance at 60% of best lift from the weightlifting above or 1RM to determine conditioning load.
  • Handstand Push-ups will scale at 1:1 for Scaled HSPU’s & Stinkbugs.
  • Movement scaling options may also be applied as 5-4-3-2-1 reps of Wallwalks or 80ft of Bear Crawling each round.
  • Rx+ would be HS Walk 20ft per round w/ 275/185lb Deadlift.

Post scores to comments.

Samy Daghir

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