150411 Saturday – Reposado Tryouts and Sled Pushes
Our Reposado team will be having tryouts this weekend in Pleasant Hill so it may seem a little chaotic at times. These athletes are so committed that even though their is a good chance they will not make it to regionals they are still following through with their training plan and will be treating this weekend as a mock competition. Good luck to everyone this weekend and have fun!
Mobility: Hip Mobility.
Skill Practice Warm Up: Hip Extensions and Glute Ham Raises
Strength Workout: Back or Box Squat – Session 6.
7 x 2 (7 sets of 2 rep, “across,” same weight for each set)
If you didn’t increase your weight on Wednesday increase your weight by 10 – 20lbs. If you hadn’t noticed we have been adding reps each session (8×1, 7×2, 6×3) while the sets decreased (Hopefully you kept the same weight for all those sessions), then we’ll repeat the cycle. The weight still shouldn’t be very heavy, think 80 – 85%.
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. If last weeks sets of 5 felt easy go ahead and increase by 5lbs, if you didn’t do it on Wednesday.
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)
Coaching Tips: Stay on your toes and get your knees high and close to your chest on the low handle push. On the way back with the high handles make sure to get your heel on the ground, think about doing a lunge, and drive with that leg.
Scaling Guide: 16 – 30 ‘reps’
Compare To: 15 – 02 – 14
Optional ‘Cash Out’: 5 min of – 100m db or kb farmer carry, 5 squat clean thrusters.
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