3/23/15 “Soft Rockslide”


Mobility: Hip Mobility

Skill Practice Warm Up: Work up to a max weighted pull up (1 rep) and practice a big set of strict and/or kipping pullups

Strength Workout: Deadlifts 1-1-1-1-1-1-1 (7 sets of 1 rep, “strong effort” – increasing load each round) This is our ‘testing’ day for the DL strength cycle. Warm up the same way you have been during all these past DL days (as in don’t make huge jumps just to get to a 1RM) Let the body warm up and once you get to heavy weight make sure to rest in between heavy efforts. If you hit a PR, great job, just don’t get greedy. Once form and technique start to degrade call it quits. Do NOT Injure yourself and please listen to the coach if they ‘Cut you off.’

Superset: Ankle Mobility

Metabolic Conditioning Workout:  “Soft Rockslide” – For time.

A/I*: 4 rounds, Health: 3 rounds

15 Box Jumps (A: 24in, I*: 20in, N: 12in) – Step ups okay

10 Dumbbell Push Presses (A: 45lbs, I*: 30lbs, N: 20lbs)

10 burpees

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  4 – 8 minutes.  If you aren’t sure if you should do 3 or 4 rounds, do 3.  If you finish 3 before 5 minutes, do a 4th! Step ups are considered Rx for this workout.

Coaching Tips: Try to do the first round of box jumps and db push presses as fast as possible, then going at a steady pace on the burpees.  For the round two and 3 box jumps take a bit more time, but still try to go fast on the push presses and get them done in 1-2 sets (so you don’t have to keep picking them up after).  Be sure to sprint the last round of burpees!

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Compare To: 14 – 03 – 03

Optional Cash Out: None.

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