Saturday – October 6, 2018 – 181006
Context: Practice – How much rest between sets when doing cleans
Dynamic Warm Up Option: Coaches Choice – Fun warm up games playlist
Mobility/Activation/Prehab: hip
Skill Practice Warm Up: none
Strength: 6×4 power clean – 9 of 11 (6 sets of 4 reps, same weight across, 75-85% of max)
Super Set: 6×6 single arm ring row (6 sets of 6 reps on each side, same challenge with all sets)
Metabolic Conditioning: “Tesla and Edison“
Partner Workout – With a partner, split the work up any way you desire, one person working at a time on the row.
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, about 4-5 minutes for the row the 2 min per round after.
Compare to: January 20, 2018 –  TEAM VERSION or INDY
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: 16 suitcase lunge steps, 8 db push press, 4 min OR 3 sets of 12 strict toes to bar in a superset with 12 loaded glute bridges
“By the Numbers” Book References: Wall ball p. 430, Run p. 269