150824 Monday – “No Honor Among Thieves”
Mobility: Shoulder Mobility
Skill Practice Warm Up: None.
Strength: Split Jerks 3-2-2-2-1-1-1-1 (8 sets “strong effort” – increasing load each round)
Metabolic Conditioning: “No Honor Among Thieves” – As many rounds as possible in 7 minutes.
Chest to Bar Pull Ups (Performance: 8, Athletic*: 4, Health: 4 Ring Rows)
12 Wall Balls (Performance: 20lbs/10ft, Athletic*: 14lbs/9ft, Health: 10lbs/8ft)
Scaling Guide: 2.5 – 4.5 rounds
Compare to: 2014 – 09 – 02
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: Push the pace on the runs, if you jog here you’ll lose time for the chest to bar and the wall ball. Try to go unbroken on the first round or two and use the runs to ‘pace’ the rest. Make sure you keep your hands on the bottom of the medicine ball during the wall ball. If you hold the sides, you’ll be using more energy (to squeeze the ball) and the ball is a few inches lower when you ‘throw’ it. Throw from the bottom and you’ll save energy for sure!
Optional ‘Cash Out’: 100m farmer’s carry with kb or db, 15-30s L sit, 3 rounds