Tesla and Edison

Saturday – October 14, 2017 – 171014
Context: Practice
Dynamic Warm Up Option: 200m jog throwing PVC or medball to a partner, then 5,4,3,2,1 with an empty bar: straight leg deadlift, barbell row, hang muscle clean, shoulder press, front squat
Mobility: Hip
Skill Practice Warm Up: None (list of fun games to play here)
Strength: 6×2 power clean 4 of 12 (6 sets of 2 reps at 75-85%, same weight with each set)
Super Set: 6×4 half kneeing single arm dumbbell press (6 sets of 4 reps)
Metabolic Conditioning: “Tesla and Edison“
Partner Workout
With a partner, split the work up any way you desire, one person working at a time (except on the last movement).
In 11 minutes – Partner workout, one ball per team
1000m row by in (split up as desired between partners)
Then max rounds in the remaining time:
20 Partner Wall ball (Health: 10lb / 8ft / 10ft, Athletic: 14lb / 9ft*, Performance: 20lb) – Partner squats, throws ball to target, partner catches, squats and returns = 2 reps
200m run with medball (one ball shared between partners) OR 20′ out 20′ back run with medball for 5 reps each partner (one partner runs, other rests, pass the ball and rotate as desired – throwing the ball less than 5 feet is desired)
20 Sit-up with med ball pass – only partner holding the ball does the sit up
*Women’s “Performance” weights and reps (Rx)
Indy Version: In 10 min – 500m row buy in, then max rounds 10 wall ball, 100m run with ball, 10 med ball sit ups
Scaling Guide: 2-4 rounds
Compare to: November 26, 2016
Coaching Tips: Split the row up so that the stronger of the two rowers goes second (and does a bit more of the rowing).  They’ll have to get off and go right into the wall balls. Take time to practice wall balls before starting because there isn’t a lot of time to get the technique down during the workout! If one person is far more ‘experienced’ than the other, have them do more rowing and carry the ball so the other partner can get a bit of rest.  If one person really needs the rest and the other is feeling good, they can do extra ‘single person’ wall balls for their teammate.
Optional ‘Cash Out’ or Hypertrophy: 30s plank, 30 cal row, 3 rounds. Or 3 sets of 12 db curls in a superset with 12-15 single leg deadlifts
“By the Numbers” Book References: Wall ball p. 430, Run p. 269