150214 Saturday – “Tabata Sled Pushes”

The teachers are enjoying their 4 day weekend. #flexoff #sunsoutgunsout
 
Wednesday, Feb 18th Plan D class will be cancelled. On that day we are having a Nutrition Talk at 6:00pm by 2x CF Games Individual Athlete & creator of Revive RX Nutrition, Marcus Filly. He is extremely smart in regards to nutrition, programming, recovery and has helped a few of our athletes already. This is open to everyone, feel free to stop by and stay hi, or stay for the whole talk. We now carry Revive RX in the DFE pro shop. 

Mobility:  Hip Mobility.


Skill Practice Warm Up:  GOAT practice: overhead squat or double unders.


Workout:  Box or Back Squats

3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting the weight each set)

Superset: None.


Metabolic Conditioning Workout:  Tabata Sled Pushes – Part Deux

20 seconds on, 10 seconds rest, 8 rounds (4 minutes total).

Record total repetitions of 20’ low, 20’ high sled push, operating in the Tabata framework.  Each direction equals one “rep” (one round trip is two reps).

Performance: +140lbs

Athletic*: +90lbs

Health: +50lbs

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

Scaling Guide:  16 – 30 ‘reps’

Log your results online by clicking here.

Compare To:  2014 – 11 – 14


Optional “Cash Out”:  100m db or kb farmer carry, 5 squat clean thrusters, 5 minutes.

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