150729 Wednesday – “Breaking Dawn”

The GRID invitational will be held in September, 2015 in Anaheim, California and will be part of the events surrounding the NPGL finals that will be broadcast on NBC Sports. The amateur Grid Team the NorCal Alliance has some Diablo Coaches and Members on it. Help them get to the tournament by become a fan today! Go HERE  to sign up as a ‘Fan.’ Its as easy as entering some information about yourself and confirming via Email. They have until August 1st to move up the leaderboard so become a Fan today!

Grid Invitational Logo


Mobility: Shoulder Mobility


Skill Practice Warm Up: None.


Strength: None.


Metabolic Conditioning:  “Breaking Dawn” – 4 Rounds – In Two Minutes:

5 ‘Heavy’ Jerks (Performance: 155lbs, Athletic*: 95lbs, Health: 55lbs)

10 ‘High’ Box Jumps (Performance: 30in, Athletic*: 24in, Health: 20in)

Then max repetitions of low sled push & high sled push 20 feet (Performance: +140lbs, Athletic*: +90lbs, Health: +50lbs) – Each sled push is 1 rep (out and back = 2 ‘reps’)

Rest 2 Minutes

Scaling Guide: 72 – 84 reps (Which is 12 – 24 total sled pushes)

Log your results online by clicking here.

Compare to: 2015 – 05 – 05

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

Coaching Tips: Make sure to actually Jerk the weight overhead, don’t muscle it up with a push press, feel free to do split jerks if needed. Make sure to step down off the box after each jump, no one should be rebounding these, the risk vs reward is not worth rupturing your achilles. Make sure you run over to your sled since you have so little time, go all out on the sled pushes since you get two minutes of rest each round. Everyone should partner up with someone of like ability since two people can share one sled (The workout is set up with 2 minutes of work and 2 minutes of rest for a reason).


Optional ‘Cash Out’: None.

Recommended Posts