Saturday – April 7, 2018 – 180407
Context: Practice – Moving faster with economy of motion (efficiency).
Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds: 8 reverse lunge steps, 8 push-ups, 8 goblet squats, 8 sit ups, 8 banded good mornings, 10-20m farmer carry
Skill Practice Warm Up: none
Super Set: none
Metabolic Conditioning: “Laurel & Hardy“
For time – Partner Workout
With a partner, split the work up any way you desire, one person working at a time (except on the last movement).
80 hip extensions OR “Good mornings” with 20lb medball
16 round trip sled pushes, 20’ each way (Health: +0, Athletic*: +90lbs, Performance: +140lbs) – loads listed are for turf
400m sandbag carry –both people run, trade sandbag as you go- (Health: 45lbs, Athletic*: 60lbs, Performance: 80lbs) or use 2 bumper plates (15lbs, 25lbs, 45lbs), indoors: 40’ out and back 16 times or 20’ out and back 30 times
40 single arm dumbbell overhead squats (Health: 20lbs, Athletic*: 30lbs, Performance: 45lbs)
40 shoulder press (Health: 33lbs, Athletic*: 65lbs, Performance: 95lbs)
20 bar or ring muscle ups (3 pull ups + 3 ring dips = 1 muscle up – Still ‘RX’!)
40 plate burpees –BOTH AT THE SAME TIME- (Health: 15lbs, Athletic*: 25lbs, Performance: 45lbs)
*Women’s “Performance” weights and reps (Rx)
Indy Version: Indy version: 30 hip extensions, 7 sled push, 200m sb carry, 20 single arm OHS, 15 shoulder press, 10/8 muscle up, 20 plate burpees
Scaling Guide: 15 – 26 minutes
Compare to: November 4, 2017
Coaching Tips: Dividing the work in half completely isn’t usually the way to get the best time, but it is a good starting point. Shift extra reps to the partner who ‘likes’ or is better at that particular movement. If one person can handle more of the overall work, let them do it! The person not as advanced will get a bit more rest, and the more advanced person will get a more intense workout! The key is to always have someone moving. Avoid times when both people are resting at the same time. The single arm OHS can be done with either arm (no need to alternate). Make sure that the shoulder presses are STRICT (no knee or hip bend to speak of). Don’t forget that the last 20 plate burpees are both people at the same time!
Optional ‘Cash Out’ or Hypertrophy: None.
“By the Numbers” Book References: Press p. 199, Muscle-up p. 478, Burpee p. 415