150624 Wednesday – “Helm’s Deep”
Mobility: Hip Mobility
Skill Practice Warm Up: None.
Strength: Deadlifts 1-1-1-1-1-1-1 (7 sets of 1 rep, “strong effort” – increasing load each round) or test your power clean if you missed it last week.
Let the body warm up and once you get to heavier weights make sure to rest in between each rep. If you hit a PR, great job, just don’t get greedy. Once form and technique start to degrade call it quits. Do NOT Injure yourself and please listen to the coach if they ‘Cut you off.’
Metabolic Conditioning: “Helm’s Deep” 8 Minute AMRAP
20 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)
40’ broad jump
100m bumper plate farmer carry –one in each hand, held at the sides- (Advanced: 45lb, Intermediate*: 25lb, Novice: 25lb dumbbells)
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. 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!
Compare to: 2013 – 12 – 17
*Women’s “As Prescribed” weights and reps (Rx)
Optional ‘Cash Out’: 30s box jumps or step ups, 30s db clusters (squat clean to thruster), 4 rounds