Wake Up Little Suzie

Wednesday – September 20, 2017 – 170920
Context:   Practice
Dynamic Warm Up Option: 100m run with medball sharing with partner. Then 3 sets of: 10 ring row, 10 lunge steps, 30s plank.
Mobility: Shoulder
Skill Practice Warm Up: Spend 10 minutes working on rope climbs and rope climb progressions
Strength: none
Super Set: none
Metabolic Conditioning:Wake Up Little Suzie
15 minute AMRAP (as many reps as possible)
200m run with medicine ball (Health: 10lb / Athletic*: 14lb/ Performance: 20lb)
6 dumbbell weighted pull-ups, kipping allowed (Health: ring row / Athletic*: 10lb / Performance: 30lb)
12 push-ups
24 butterfly sit-ups
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4-7 rounds, about 3 min per round, Scale Up: 45lb/20lb weighted pull-ups and GHD sit-ups
Compare to: April 13, 2017
Coaching Tips: Push the pace with the medball runs.  You will have some time to catch your breath on the weighted pull ups (especially in the later rounds). Keep the push-ups strict and make sure your entire body is leaving the ground at the same time (not your thighs).  If you can’t do push-ups from the toes yet, do ring push-ups at an angle that allows you to do them correctly. Use an AbMat for the sit-ups if you have them!
Optional ‘Cash Out’ or Hypertrophy: None
“By the Numbers” Book References: Running p. 269, Weighted Pull-up p. 333, Push-up p.