140827 Wed – “Time Bomb”
Who doesn’t love a partner sled workout?
Mobility: Shoulder mobility.
Skill Practice Warm Up: None.
Workout: Split jerk
3 – 2 – 2 – 2 – 1 – 1 – 1 – 1 (8 sets “Strong Effort,” adjusting load each set)
Superset: Weighted Pistol
3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting load each set)
When you get to the heavy singles drop the weight from the top, then strip some weight and have a friend or coach help you clean bar back to rack. If you don’t have weighted pistols just work on technique and ankle mobility during the superset. People attempting the weighted pistols feel free to use dumbbells or kettlebells.
Metabolic Conditioning Workout: “Time Bomb” – As many reps as possible in 2 minutes.
10 single arm overhead squats (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs) Switch sides as needed.
15 ring push ups
then max reps:
20′ low/20′ high handle sled push (Advanced: +145lbs, Intermediate*: +90lbs, Novice: +50lbs)
2 minute rest, then repeat for one more round.
Score is number of reps performed on the sled. (there and back =2 reps.)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 20 – 50 reps
Coaching Tips: Overhead db squat is very technical, take your time here to make sure your form is on point. After that you can crank up the intensity and go all out on the sleds. Spend your 2min rest standing up tall, getting air in your lungs, and focus on slowing down your heart rate so that you can be at your best come round 2. (avoid flopping on the ground in between rounds!!!)
Compare To: New Workout!