150114 Wednesday – “Helm’s Deep”

In Memoriam:  The DCF Disco Pancake Roosters have made a donation to the ALS Association- Golden West Chapter in memory of Lou Ferrari, Seena and Alyssa’s father, who passed on December 8, 2014.  His loving heart and soul lives on in both of his daughters and we are proud to claim them both as members of the DCF Family.


Mobility:  Hip and Ankle Mobility


Skill Practice Warm Up: None.


Strength Workout: Power Snatch

6 x 3 (6 sets of 3 reps “across,” the same weight for all sets)

This is the 6th session in our Power Snatch strength cycle. Keep it light and keep working on perfecting your technique. This should be the same weight as you did for singles or doubles last week.

Super Set: Single Arm Ring Rows

6 x 6 (6 sets of 6 reps “across,” at the same angle for all sets)


Metabolic Conditioning Workout: “Helm’s Deep” – as many rounds as possible in 8 minutes.

20 wall ball (Performance: 20lb/10ft, Athletic*: 14lb/9ft, Health: 10lb/8ft)

40’ broad jump

100m bumper plate farmer carry –one in each hand, held at the sides- (Performance: 45lb, Athletic*: 25lb, Health: 25lb dumbbells)

*Women’s Rx

Scaling Guide:  3 – 5 rounds. Scale up to 25lb/20lb wall balls for an extra challenge.

Coaching Tips: Get through the first wall balls as fast as possible, but plan on breaking up later rounds into small sets with small rest.  Broad jump big, but there is no penalty for how many reps so ‘bounding’ in fast succession is not a bad option (but make sure your ankles are good and warmed up/mobilized for this!).  For the bumper plate carries, move fast and put them down often if you can’t do it unbroken.  Don’t walk slow and end up holding them even longer!

Log your results online by clicking here.

Compare To:  2014 – 05 – 08


Optional “Cash Out”:  :30sec of box jumps (or step ups), :30sec of clusters, 4 rounds.

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Showing 2 comments
  • Seena Ferrari

    This is amazing. Thank you so much!! We are so lucky to be in such a strong and supportive community!

  • Alyssa

    Wow! This is why I will never leave DCF. Amazing community that continually helps me in so many ways. Thank you all so much.