140311 Tue – Buffalo Soldier
Some of the mid day-ers lined up doing box jumps. Remember that step downs are the best option for most people! Rebounding is generally reserved for competitors (and that have super healthy heel cords).
Mobility: Shoulder Mobility.
Skill Practice Warm Up: Each minute on the minute for 5 minutes, perform 5 squat cleans with light to moderate weight (adjust weight between sets if necessary). Perform some sets dropping from the top, and some sets with 3 or more unbroken (and compare duration and perceived exertion between the two).
Workout: “Buffalo Soldier” – As many rounds as possible in 14 minutes, with a 2 round “rolling start”.
No more than 2 rounds in the first 4 minutes (if you finish early, you must stop and wait) –
16 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)
12 box jump (Advanced: 24in, Intermediate*: 20in, Novice: 12in) –step ups allowed-
8 toes to bar (Novice: 16 sit ups)
Then AMRAP for the next 10 minutes. If you cannot complete two rounds in the first 4 minutes, then just keep going at the 4 minute mark and treat the whole like a standard 14 minute AMRAP.
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 8 rounds. Scale up the wall ball to 30/20lbs if you know you’ll be outside of the guide range.
Coaching Tips: Work through the first couple rounds really focusing on technique. Use smaller sets to stretch out the movements into the 3-4 minute range (there is no point in finishing faster). Keep your torso upright on the wall balls and fight to keep your heels down as you go below parallel. Using the fingers and wrists to ‘whip’ the ball will get the ball much higher than if you just use your arms.
Jump up step downs are encouraged (jumping down and rebounding should seldom be used in regular classes). Stand up completely to show control on top of the box.
If you hands are still tender from pull ups last week, do singles on the toes to bar or sub GHD sit ups going to parallel (not all the way to the floor). Point your toes on toes to bar to get more slack for your hamstrings. Loose hamstrings mean easier toes to bar!
Compare To: New workout!
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