1/26/15 “Cagney and Lacy”

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Mobility:  Hip Mobility


Skill Practice Warm Up: Ring outs

5 sets of 3 reps with a 3 second pause. Fully open shoulders and hips (scale up or down accordingly).


Workout: Cagney and Lacy” – 4 round for time.

Working with a partner – 

200m sandbag run or bumper plate run (A: 80lb sandbag or 2 45lb plates, I*: 60lb sandbag or 2 25lb plates, N: 45lb sandbag or 2 15lb plates)

30 hip extensions or medball good mornings (medball weights: A: 20lbs, I*: 14lbs, N: 10lbs)

6 reps 20′ low/20′ high sled push (A*: +180lbs, I: +140lbs, N: +90lbs)

*Women’s “As Prescribed” Performance weights and reps (Rx)

Scaling Guide:  13 – 19 minutes

Coaching Notes: Both running options are considered Rx. Both partners have to run every time, but you can carry plates/sandbag however you want (and yes, each partner can carry 1 bumper plate if desired). Both hip extensions and medball good mornings are considered Rx. Split up the 30 reps between the two of you however you want, however if you do medball good mornings you can’t have two medballs, just one between partners, trade off. On the sled pushes out and back is 1 rep. Partners must complete “1 rep” before trading off, therefore one person has to go out and back then trade. You can’t have one person go out then next person go back. 

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