phineas & ferb

Saturday – November 10, 2018 – 181110
Context: Practice – Let your partner do more of what they are good at
Dynamic Warm Up Option: Coaches Choice
Mobility/Activation/Prehab: shoulder
Skill Practice Warm Up: none
Strength: none
Super Set: none
Metabolic Conditioning: “Phineas and Ferb”
25 minute AMRAP (as many rounds as possible)
(with a partner, split as desired)
Row (Health: 1500m / Athletic*: 1800m / Performance: 2000m)
Then as many rounds as possible with the remaining time:
40 dumbbell power snatch (Health: 20lb / Athletic*: 30lb / Performance: 45), alternate hands and partners as desired
80′ dumbbell overhead walking lunge (same)
30 ring push-ups
30 box jumps (Health: 12”/ Athletic*: 20”/ Performance: 24”)
400m bumper plate farmer carry -or 12m out and back x 16- (Health: 15lb / Athletic*: 25lb / Performance: 45lb), one partner carries both plates, run together, switch off as desired. OR 20′ round trip shuttle runs (30 reps, no line touch) while partner stands and holds plates
*Women’s “Performance” weights and reps (Rx)
INDY VERSION: 750m row, 15 dumbbell power snatch, 40′ lunge, 10 ring push-ups, 15 box jumps, 100m farmer carry.
Scaling Guide: 2-4 rounds. 7-10 min for the row, then 8-9 min per round
Compare to: June 2, 2018 TEAM or INDY
Coaching Tips: Break the row up for fast sprints and short rests, but make sure you don’t waste time on transitions. Talk to your partner about how to break things up and be ready to make changes on the fly. Avoid going to ‘failure’ on anything. If one partner is good at something, let them do more reps! Keep the back flat on dumbbell power snatches and make sure you are going all the way down on ring push-ups.
Optional ‘Cash Out’ or Hypertrophy: none