7/29/15 “Breaking Dawn”
Mobility: Shoulder Mobility
Skill Practice Warm Up: None.
Metabolic Conditioning: “Breaking Dawn” – 4 Rounds – In Two Minutes:
5 ‘Heavy’ Jerks (A: 155lbs, I*: 95lbs, N: 55lbs)
10 ‘High’ Box Jumps (A: 30in, I*: 24in, N: 20in)
Then max repetitions of low sled push & high sled push 20 feet (A: +140lbs, I*: +90lbs, N: +50lbs) – Each sled push is 1 rep (out and back = 2 ‘reps’)
Rest 2 Minutes
Scaling Guide: 72 – 84 reps (Which is 12 – 24 total sled pushes)
Compare to: 2015 – 05 – 05
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: Make sure to actually Jerk the weight overhead, don’t muscle it up with a push press, feel free to do split jerks if needed. Make sure to step down off the box after each jump, no one should be rebounding these, the risk vs reward is not worth rupturing your achilles. Make sure you run over to your sled since you have so little time, go all out on the sled pushes since you get two minutes of rest each round. Everyone should partner up with someone of like ability since two people can share one sled (The workout is set up with 2 minutes of work and 2 minutes of rest for a reason).
Optional ‘Cash Out’: None