4/18/15 “Prisoner of Azkaban”

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Mobility:  Hip Mobility.


Skill Practice Warm Up: None


Strength Workout: Back or Box Squat – Session 9.

7 x 2 (7 sets of 2 reps, “across,” same weight for each set)

If you missed Thursday’s session of 8×1’s thats ok. Increase your weight by 10-20lbs this should be the second time you added weight since we started the cycle. If you made a weight jump on Thursday stay at the same weight. If you hadn’t noticed we have been adding reps each session (8×1, 7×2, 6×3) while the sets decreased. We will do doubles, then triples and repeat the process. The weight can start to get challenging, think 85 – 90%.

Superset: Half kneeling single arm dumbbell strict press

7 x 4 (7 sets of 4 reps, “across,” same weight for each set) Always start with your weaker side. The knee on the ground should be the same side as the strict press.


Metabolic Conditioning Workout: “Prisoner of Azkaban”- For time.

200m Sandbag Run (A: 80lbs, I*: 60lbs, N: 45lbs)

Double Unders (A*: 100, I: 50, N: 20 sets of 4 singles + 1 attempt)

20 Burpees

Scaling Guide:  3 – 7 minutes.

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

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