150418 Saturday – “Prisoner of Azkaban”
Please make sure all the sandbags make it back into the neat piles you found them in.
Mobility: Hip Mobility.
Skill Practice Warm Up: None
Strength Workout: Back or Box Squat – Session 9.
7 x 2 (7 sets of 2 reps, “across,” same weight for each set)
If you missed Thursday’s session of 8×1’s thats ok. Increase your weight by 10-20lbs this should be the second time you added weight since we started the cycle. If you made a weight jump on Thursday stay at the same weight. If you hadn’t noticed we have been adding reps each session (8×1, 7×2, 6×3) while the sets decreased. We will do doubles, then triples and repeat the process. The weight can start to get challenging, think 85 – 90%.
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.
Metabolic Conditioning Workout: “Prisoner of Azkaban”- For time.
200m Sandbag Run (Performance: 80lbs, Athletic*: 60lbs, Health: 45lbs)
Double Unders (Performance*: 100, Athletic: 50, Health: 20 sets of 4 singles + 1 attempt)
Scaling Guide: 3 – 7 minutes.
*Women’s “As Prescribed” weights and reps (Rx)
Compare To: New Workout!
Optional ‘Cash Out’: 800m Run