140508 Thu – Weighted planks and an Anejo Throwback
Donna (Martinez Beaver Veteran) demonstrates what a ‘good’ weighted plank looks like and what an incorrect weighted plank looks like (for today’s Super Set).
Throwback Thursday: Here is a little video we did for our Anejo team a couple years ago (the year we got the medal!). The NorCal Regional is just 4 weeks away! Make sure you get your tickets if you haven’t already (here on the Games site).
Want to get pumped up, or want to know what you are getting into? Go to the link at the top of the page here to stream the Regionals in the other Regions this weekend, all weekend long… For free!)
-Also, if you liked the music from the video, you can check out more of DJ Pat Allen’s stuff on his soundcloud page! He also does a mix for DCF every Friday that you can download it there!
Mobility: Hip Mobility.
Skill Practice Warm Up: None (more time for additional mobility and more time between squat sets).
Workout: Back Squat or Box squat
5 – 5 – 5 – 5 – 5 (5 sets of 5 reps “Strong Effort,” adjusting load each set)
Super Set: Plank and Weighted Plank holds. ONLY FOR THE FIRST FEW SETS!
During your warm up sets and for the first 2-3 ‘working’ sets perform a 20-30 second plank hold on your elbows. Aim for 5 total sets. This should be strict form with glutes and abs maximally firing, and a slight ‘hump’ or ‘hollow’ position in your low back (not sagging like a hungry cow). You can count to yourself if using the clock is too much of a pain.
If doing a regular plank isn’t too challenging, try having a partner or coach put a 25lb or 45lb bumper on your back. The plate must be balanced on your lumbar and hips (NOT your shoulders, since that defeats the whole purpose). Just be careful of the ‘dismount’!
Metabolic Conditioning Workout: “Helm’s Deep” – as many rounds as possible in 8 minutes.
20 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)
40′ broad jump
100m bumper plate farmer carry –one in each hand, held at the sides- (Advanced: 45lb, Intermediate*: 25lb, Novice: 25lb dumbbells)
Scaling Guide: 3 – 5 rounds. Scale up to 25lb/20lb wall balls for an extra challenge.
Coaching Tips: Get through the first wall balls as fast as possible, but plan on breaking up later rounds into small sets with small rest. Broad jump big, but there is no penalty for how many reps so ‘bounding’ in fast succession is not a bad option (but make sure your ankles are good and warmed up/mobilized for this!). For the bumper plate carries, move fast and put them down often if you can’t do it unbroken. Don’t walk slow and end up holding them even longer!
Compare To: 2013 – 12 – 17
Video: Jimmy Kimmel asks ‘gluten free’ people: “What is Gluten?”
(For the record, Jimmy is correct! It is a protein found in part of the grain. –jj)