7/31/15 “Captain Jack Sparrow”

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Mobility: Shoulder Mobility


Skill Practice Warm Up: Handstand and Handstand push up practice.

Before you attempt HSPU’s you should be able to do 15 strict push ups in addition to holding yourself upside down on the wall for 60 seconds. Once you have this base you can practice you HSPU’s down to a couple of ab mats. Otherwise scale the movement by putting your knees on a box or walking your feet part way up the wall.


Strength: None.


Metabolic Conditioning:  “Captain Jack Sparrow” – For time.

1000m Row

25 Push Presses (A: 75lbs, I*: 53lbs, N: 33lbs)

50’ Walking Lunge

25 toes to bar

50’ walking lunge

25 push presses (same weight)

1000m row

Scaling Guide:  11 – 18 minutes

Log your results online by clicking here.

Compare to: 2015 – 06 – 11

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Tips: Start out aggressive on the row, but coast the last 300m or so. You want to be able to get right off and start push pressing immediately. Try to do the toes to bar in as few sets as possible. The same goes for the last set of push presses. For the final row, go as fast as possible


Optional ‘Cash Out’: None.

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