140928 Sun – Grid Race Warm Ups
Coach Billy leading the class through a Grid Race Warm up on Thursday during the San Francisco Fires match. Tune in October 1st 7:00 PM to watch them play against the DC Brawlers.
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)
Metabolic Conditioning Workout: “Money For Nothing” – As many rounds as possible in 7 minutes.
40′ walking lunge
10 ring push-ups (Advanced: Feet on a box , Intermediate*: Feet on the floor, straps at 45 deg angle, Novice: regular push-ups)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds. Scale up to db weighted lunges (25/15lbs, one in each hand) for an extra challenge.
Coaching Tips: The ring push-ups will get hard very quick. Try to go fast through the lunges and the sprints so you can break up the ring push -ups once or twice each round. Be sure to keep your chest up and maintain good knee positioning on the lunge steps.
Compare To: 2013 – 12 – 15