8.3.18

“Mary"

As many rounds as possible in 20 min:
5 Handstand push-ups
10 1-legged squats
15 Pull-ups
 

Benchmark girl Friday! All about scaling today as a coach.  Spend plenty of time answering questions and finding scales for athletes so they can keep moving for 20 minutes.  They should be able to move directly into each movement without too much hesitation. Emphasize using each movement as a rest for each other movement.

0:00-10 Individual Warmup

3 Rounds:

  • 8 Decline Pushups
  • 10 Box Step ups
  • 8 Ring Rows

10:00-17:00 Group Warmup

  • Air Squat Holds
    • Have athletes sink side to side putting more weight on each side back and forth
    • 10 seconds each side, 3 Sets
  • Boot Strappers x 10
  • Scap Pullups x 10
  • Butterfly Scap Pullups x 10
  • Shoulder Taps x 20
  • Bar Lat Pressdowns x 10
    • can use rings here too
    • Like ring rows but with straight arms
  • Lunges x 10
  • Wallwalks x 5

17:00-19:00 Teaching

  • Handstand Triangle Positioning at bottom
    • Use a box for scaling
    • Or regular pushups
  • Pistols on a box
    • single leg step ups
  • Pullups
    • Scale to Ring Rows or Banded
  • Emphasize Breaking up the Pullups

19:00-26:00 Workout Prep

26:00-28:00 Runthrough

  • 3 Rounds:
    • 2 HSPU
    • 4 Pistols
    • 6 Pullups

30:00-50:00 Mary

  • Pay close attention to pistols and HSPU
    • Safety #1 priority
    • If knee is over toe drastically encourage scaling and staying on heel
    • If on HSPU they are coming down hard on their neck encourage scaling to pushups

50:00-60:00 Cooldown and Scores

  • Rollout Triceps and lats on foam roller