Breathing and Execution of movement.
Skill Segment:
5-10 minutes of free handstand practice
5-10 minutes of handstand walking, 15 meters
EMOM for 14 minutes of:
Odds: 10/8 calorie row, 5 deadlifts 75% of 1RM
Evens: 5/3 strict HSPU's, 8 pistols
Rest: 10:00
5 rounds of rotating station work
:30 on/ :30 off (total 15:00)
1) 8 lateral Box Jumps 20", ME alternating KB Snatch 53/35 (must touch top of box)
2) 10 Hollow Rocks, Max Hollow hold
3) 8 Hang Power Cleans 115/80, ME Bar facing Burpees
* With the Box Jumps, Focus on amortization phase by leading off the box with the most lateral foot, and springing back up with both feet. Taking one intentional step at the top to breath.
Cool Down:
800 Meter row at relaxed pace
Great work, Coach!
ReplyDeleteYou're an inspiration, coach. :-)
ReplyDeleteKeep it up, they're gonna listen!! Trust me!! I'm so proud of you. ❤️
ReplyDeleteSkill:
ReplyDeleteOnly able to hold for 4-5 sec and only managed to walk approximately 25feet
EMOM:
10 Cal rows took me avg 36 sec each round. Deadlift were at 275lbs and wasn't able to finish the last two rounds getting only 4 & 2.
Strict HSPU and Pistols weren't a problem and those turned into my rest periods
Station Work: ME KB Snatches / Bar facing Burpees
1st round: 6 / 6
2nd: 9 / 8
3rd: 8 / 8
4th: 7 / 8
5th: 5 / 9
Keep it coming Sir!