Saturday – May 12, 2018 – 180512
Context: Mental Toughness – Putting ego aside to get the best score for your team.
Dynamic Warm Up Option: Coach’s Choice (Click here for a playlist of fun warm up games)
Skill Practice Warm Up: None
Super Set: none
Metabolic Conditioning: “Harry, Ron, and Hermione“
For time. Teams of 3.
20lb/14lb* medball good mornings – one person working at a time
800m – run together (OR 1.5 mile airdyne/assault bike shared between partners)
Then 5 rounds:
3 rope climbs – (Health: 3 rope laydowns per 1 rope climb) 1 person working at a time
30 push-ups – two (2) people working at a time
45 goblet squats (Health: 26lb / Athletic: 35lb* / Performance: 53lb) 2 people working at a time
800m – run together (or 1.5 mile airdyne/assault bike shared between partners)
*Women’s “Performance” weights and reps (Rx)
INDY VERSION: 30 Good Mornings, 800m run, then 5 rounds of 1 rope climb, 10 push ups, 15 goblet squats, then 800m run
Scaling Guide: 23 – 33 minutes, about 4-5 minutes for the runs and 3 minutes per round on the middle stuff. Scale Up: legless rope climbs
Compare to: NEW WORKOUT!
Coaching Tips: Get through the good mornings as fast as possible, and have your fastest runner go last. Do not start the runs until the extensions are complete. The first runner back can start the rope climbs before their teammates come back. Be smart about breaking up the work so your team can get the fastest time. The slowest runner should be resting before the final run. Time is when the last runner comes in.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Hip Extension 310, Run p. 269, Rope climb p. 461, Push-up p. 126, Front Squat p. 227