5/27/15 “Bittersweet Memories”

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 In Workout of the Day

murph


Mobility: Hip Mobility


Skill Practice Warm Up: None.


Strength: Back or Box Squat 3 – 3 – 3 – 3 – 3 (5 Sets of 3 Reps “Strong Effort” – Increasing Load Each Round).

Superset: Strict Pull Ups  5 x 6 (5 Sets of 6 Reps “Across”) If strict pull ups are easy pick a weight to use where you can still get 6 reps.


Metabolic Conditioning:  “Bittersweet Memories” – 7 minutes AMRAP

3, 6, 9, 12… Wall ball (A: 20lb/10ft, I*: 14lb/9ft, N: 10lb/8ft)

5 toes to bar (between every set of wall ball do 5 t2b, no matter what set of wall balls you are on).

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

Scaling Guide:  80 – 160 “reps”.  Scale up: 30/20lb wall balls respectively.

Coaching Tips: Hustle on the transitions early on. All that walking back and forth will take up time.  Start breaking up the wall balls into two sets, then evenly divided three sets when they get hard.  Try and do the toes to bar unbroken if possible.  When doing toes to bar, point the toes straight as opposed to keeping the ankle at 90 degrees.  ‘Reaching’ with the toes to the bar (keeping your ankle at 90) puts a lot more tension on your hamstrings, making it even harder to get your legs up! Test this theory with leg swings. First with foot dorsiflexed (toes reaching for your knee), then with toes pointed away from you (like a gymnast).  You should notice a huge difference in how high your leg swings (with less effort).

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

Scaling Guide:  13– 19 Minutes

Compare to: 2014 – 10 – 13


Optional ‘Cash Out’: 1 min double unders, 1 min push ups, 1 min air squats, 1 min double unders

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