Saturday – August 4, 2018 – 180804
Context: Practice – Pacing according to your teammates
Dynamic Warm Up Option: 2 sets of 30 jump rope/DU, 10 reverse lunge steps, 10 sit ups, 10 ring rows, then 3 sets of 5 with an empty bar: straight leg deadlift, front squat, shoulder press
Skill Practice Warm Up: Spend 8 minutes working up to a challenging axle or single leg deadlift x 3 reps.
Super Set: none
Metabolic Conditioning: “The Conga Trio”
For time – 5 rounds
Teams of 3, conga line style (move through single file, don’t move on until your teammate finishes the movement ahead of you)
5 ‘heavy’ deadlift (Health: 85lb / Athletic: 175lb* / Performance: 275lb)
30 Double Unders (Health: 60 singles)
15 wall ball (Health: 10lb / 8ft, Athletic: 14lb / 9ft*, Performance: 20lb /10ft)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 10 – 15 minutes, about 3 minutes per round.
INDY VERSION: 5 rounds for time, 1 min rest between rounds
Compare to: December 2, 2017 – team version
Coaching Tips: Put who you think will be the fastest into the lineup first. The first round will probably have teammates 2 & 3 waiting a bit so don’t worry about rushing to finish. As the rounds go on, the first two people will get a bit more of a lead and there will be less ‘waiting’. If you are behind someone, slow your pace down so you don’t finish hard and get stuck standing around. Communication is the key – so everyone knows how to pace.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Deadlift p. 151, Double Under p. 213, Butterfly Sit-up p. 512, Wall Ball p. 430