Ingrid K. at Alamo City Throwdown 2015 (Photo Courtesy of ACT 2015)

“These violent delights have violent ends
And in their triump die, like fire and powder Which, as they kiss, consume” -Shakespeare

Week 18: 15.11.20

A. 10×1: Power Snatch – EMOM – Build

B. Back Squat: 5×5 – E2.5M – Build

C. Handstand Walk Practice:
1. 100′ As Fast As Possible: (2 Min Max)
2. 8’x8′ Box Walk: (2 Min Max)
3. 5′ Turn-around Practice: (2 Min Max)
4. Free-Standing HS Hold Practice: (2 Min Max)

Coach’s Notes: Each part (1, 2, 3, 4) are different drills/tests. The first is to walk 100′ as fast as possible. For #2, set up an 8’x8′ box, and practice walking around it, without turning (forward, lateral left, backwards, lateral right). #3: Set up 2 cones 5 feet apart. Practice going back and forth, turning as many times as you can when you get to the cones. This is turning practice. #4: Free-standing HS Hold Practice. Accumulate as much time as you can inverted (and still). You have 2 minutes at each station.  

D. 6 Rounds, Each for Time: (@20/15# Weight Vest)
10 GHD Situps
15 Pull-Ups
10 Depth Pushups
15 Jumping Squats
-Rest Exactly 90 Seconds Between Rounds-

Coach’s Notes: Wear a weight vest for all movements, and for the duration of the piece. Do not take it off during the rest intervals. Do not sit down during the rest intervals. Stay standing and practice breathing and centering your mind to focus on the next round. 

E. 3×15: Reverse Hypers


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