150826 Wednesday – “SF Fire Take on the LA Reign this Saturday”
COME WATCH THE SF FIRE TAKE THE LA REIGN FOR A BATTLE OF THE BEST IN CALIFORNIA!
Location & Parking
Mobility: Ankle Mobility
Skill Practice Warm Up: Diablo Competition ‘Plan D’ sneak Peak:
5 Snatch Grip Behind the Neck Push Press + 3 Overhead Squat (5 total Sets)
- 1 set (5+3)@60%,
- 2 sets (5+3)@65%,
- 2 sets (5+3)@70-75%
of your 1RM Snatch (Adjust the weight as needed so that it is challenging, but you are able to do the full complex)
Metabolic Conditioning: “This is my bumper. There are many like it, but this one is mine…” Teams of 2 people, one person working at a time. – 20 Min. AMRAP
400m Bumper Plate Farmer Carry (Performance: 45lbs, Athletic*: 25lbs, Health: 25lb dbs) one person must carry both bumpers together, no splitting them up, both partners must run together. Coed teams can do one of each plate for ‘as Rx’.
25 Bumper Plate Burpees (same)
25 Bumper Plate Squats –hug plate to chest- (same)
25 Supine Ring Rows (partners must share one pair of rings)
Scaling Guide: 2 – 4 rounds
Compare to: 2015 – 04 – 04
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: Don’t worry about splitting the work evenly. If one person is faster on one movement than the other have them do more reps. This will increase your overall speed for the whole workout is faster ensuring both of you get an equally hard workout. Trade often on the farmer carries, it will pay off big time on the later rounds. The same thing goes for the burpees. Go a little bigger on the squats and the ring rows. Remember to shift the reps to the partner who is going to do better at it!
Optional ‘Cash Out’: None.