140717 Thu – Go Linda! Go!
Linda showing us how to use the El Diablo Sled properly.
When using the high handles try and remember to keep your front foots heal down and drive with that leg (think lunges). Save your calves for when you are on the low handle side.
Mobility: Shoulder Mobility.
Skill Practice Warm Up: None.
Workout: “You Spin Me Round” – As many rounds as possible in 20 minutes. With a PARTNER, one person working while the other rests. Split work up as desired.
8 sets of 20’low/20’high handle sled push (Male/Male: +140lbs, Male/Female: +90lbs, Female/Female: +50lbs )
16 supine ring rows (feet on a box, toes even with the bottom of the rings).
16 handstand push-ups (Advanced: 16 kipping head to floor, Intermediate*: kipping 1 abmat, Novice: db strict press)
32 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds
Coaching Tips: Begin with (and maintain) lots of alternating each round. Let the partner who ‘likes’ or is better at a particular movement do more of those repetitions. Avoid splitting the work up exactly in half when possible (unless both people are completely equal in ability).
Compare To: New Workout!
Event This Friday at DCF Pleasant Hill!
We will be doing the “Isabel” workout (scaled, Rx, and team versions), barbecuing pot-lucked food (so be prepared to bring something), and drinking ciders/beers. You won’t want to miss it!
Article: Exercise May Tip the Scale