8:30AM is workout below. 9:30AM is 18.3 Open Workout.
Saturday – March 10, 2018 – 180310
Context: Practice – Being a good spotter
Dynamic Warm Up Option: 2 sets of 10 ring rows, 10 push-ups, 10 air squats, 10 jumping jacks. Then 3 sets of 5 reps of each with an empty barbell: single leg deadlift, shoulder press, good morning, front squat
Skill Practice Warm Up: None
Super Set: none
Metabolic Conditioning: “Scully and Mulder”
25 minute AMRAP (as many rounds as possible), partner workout
30 Bench Press or Floor press (Health: 35lb / Athletic*: 65lb / Performance: 155lb) – split reps up as desired
Then max rounds
Row (Health: 800m / Athletic: 900m* / Performance: 1000m) – split as desired
30 (total) Partner push-ups with hand clap – one person can do more reps than the other, but the second partner must stay in the plank (video)
30 hip extensions* split as desired (sub 20lb/14lb good mornings if there aren’t enough GHDs)
30 (total) partner med ball pass sit-ups (Health: 10lb / Athletic: 14lb* / Performance: 20lb) (video)
100m Sandbag run (Health: 45lb / Athletic: 60lb* / Performance: 80lb) – both partners must run, switch off carrying the sandbag as desired. Indoors: 20′ run, 5 round trips
*Women’s “Performance” weights and reps (Rx)
INDY VERSION: 15 bench press, then max rounds 500m row, 15 push ups, 15 hip extensions, 15 sit ups, 50m sandbag run, 1 min rest.
Scaling Guide: 4-6 rounds
Coaching Tips: This one starts with a bench press buy in. Have partners spot each other (everyone uses a spotter)! If you have someone who is better at bench (or any movement today for that matter) do some extra work to give their partner more rest and move more efficiently as a team. The partner push-ups are where both partners do push-ups with the tops of their heads near each other. At the top of each rep, they must slap hands (right to right, left to left, etc.). The rep count is for total reps, so that means that if each partner does a rep and slap, they will do 15 reps in unison. If one partner wants to do more of the push-ups they can, but the other partner has to stay at the top of the push up position and slap hands every rep. The same for the sit-ups (the person must stay at the top).
Optional ‘Cash Out’ or Hypertrophy: None.
“By the Numbers” Book References: Bench Press p. 250, Rowing p. 142, Push-Up p. 126, Hip/Back Extension p. 489, Butterfly Sit-up p. 133