Wednesday 07.19.2023

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Warm-up Drills
I. Row 500m or Run 400
II. Coach’s Choice
III. Mobility & Movement Review

Impact/Focus: Handstand Push-ups
7 Rounds of 1:30 x 5-7 reps of
Handstand Push-ups/Scaled Progression of HSPU’s

Notes: Partition work across the :90 as needed. Scaled progressions will incorporate Z presses and Stinkbug tracks up through scaled ROM & Rx Handstand Push-ups.

Post scores to comments.

Complete as many Rounds/Reps as possible in 12:00 of

20ft x Handstand Walk
or 100ft x Bear Crawl Shuttles
10 x Pull-ups
Run 200m

Post scores to comments.

Skill Development (Optionally so Extra)
Complete the following for quality
3-4 Rounds of
12-15 x GHD Back Extensions
(or a :30 second hang)
20-30 x Hollow Rocks

Samy Daghir

1 thought on “Wednesday 07.19.2023”

  1. Impact/Focus: Handstand Push-ups
    5 rep Rx

    3 completed + 10 pull ups (kipping/bear crawl)

    Skill Development (Optionally so Extra)
    Rx+ (hugged 35lbs plate for back extensions- still slow and controlled 👌🏻)


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