Cannonball Run

Saturday – July 29, 2017 – 170729
Context:   Practice
Mobility: Hip
Skill Practice Warm Up: None  (list of fun games to play here)
Strength: none
Super Set: none
Metabolic Conditioning: “Cannonball Run
17 minute AMRAP (As many rounds as possible) 
With a partner, one person working at a time.
10 shoulder-to-overhead (Health: 65lbs, Athletic*: 95lbs, Performance: 135lbs)
20 front squats (same)
30 push-ups
40’ walking lunge (done by both partners together)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3.5 – 7 rounds, about 4 minutes per round. Scale Up: Lunges with both partners holding the bar at the same time.
Compare to: November 5, 2016
Coaching Tips: Remember to switch to your partner BEFORE you start to go a lot slower.  Going to near failure is not the best strategy because your partner may not be able to give you much of a rest! Many teams will benefit from having one person do all 10 s2o and then a small set of squats to avoid having to swap the bar as often.  For example, have one partner do 10 shoulder to overhead, then 5 front squats.  Their partner can do 10 front squats, and then the first person can finish the set with 5 more.  Break up the push-ups often.  It is easy to switch with your partner, and push-ups can get very hard very fast.
INDY VERSION: 5 s2o, 10 front squat, 12 push ups, 40′ walking lunge, 1 min rest.
Optional ‘Cash Out’: none
“By the Numbers” Book References: Push Jerk p. 424, Front Squat p. 227, Push-up p. 126