140914 Sun – Thanks Coach Rickher

By bendiablocf

James & Hillary Rickher Farewell

Coach James and his wife Hilary are two smiling faces that will be missed. They are packing Lulu and Hazel and heading to Portland to start the next chapter in their lives. I have a feeling Portland may see an influx of DCF visitors in the near future. We wish you the best of luck.


Mobility: Shoulder Mobility.


Skill Practice Warm Up: Handstand hold and handstand walk practice.


Workout: “Ghost train” – As many rounds as possible in 15 minutes

400m sandbag run (Advanced: 80lbs, Intermediate*: 60lbs , Novice: 45lbs)

then in remaining time:

10 clean and jerks (Advanced: 115lbs, Intermediate*: 85lbs, Novice: 55lbs)

10 back squats (same)

Kipping pull ups (Advanced: 15 reps, Intermediate*: 10 reps, Novice: 5 reps)

10 Wall ball (Advanced: 20lb/10ft, Intermediate*:14lb/9ft , Novice: 10lb/8ft)

*Women’s Rx

Scaling Guide: 3 – 5 rounds

Coaching Tips: After the 400m run, break this workout up early and often, except for maybe the back squats so you don’t have to waste energy doing an extra clean. Also think about singles on clean and jerks with less rest so you don’t have to do the negative every round. Good luck!

Log your results online by clicking here.

Compare To: New Workout!

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