151113 Friday – “Pinball Wizard”

Mobility: Shoulder mobility

Skill Practice Warm Up: None.

Strength: Shoulder Press 3 – 3 – 3 – 3 – 3 (5 Sets of 3 Reps “Strong Effort” – Increasing Load Each Round).

Super Set: 3 – 3 – 3 – 3 – 3 pistol progressions and weighted pistols (5 Sets of 3 Reps “Strong Effort” – Increasing Load Each Round).

Metabolic Conditioning:Pinball Wizard

For time. 10 minute cap.

Rope Climb (Performance: 3, Athletic *: 2, Health: 4 rope lay downs)

10 Left Single Arm Kettlebell Swings (Russian Height Performance: 35lbs, Athletic*: 26lbs, Health: 18lbs)

10 Right Single Arm Kettlebell Swings (Same)

Row for Calories (Performance: 30, Athletic*: 25, Health: 20)

10 Left Single Arm Kettlebell Swings (Same)

10 Right Single Arm Kettlebell Swings (Same)

Row for Calories (Performance: 30, Athletic*: 25, Health: 20)

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

Scaling Guide: 4-8 minutes. Scale Up: Legless rope climbs and kettlebell snatches.

Log your results online by clicking here.

Compare to: October 3, 2014

Coaching Tips: If you are limited on ropes, people can go in waves or two people can share a rope since most people will not be able to ‘touch and go’ anyway (the second person can just start at 0:10). The key is to use your feet as much as possible on the rope climbs.  For the single arm kettlebell swings, be sure to keep the shoulder blades back and under control. Don’t let them roll forward and internally rotate! Also remember that these should be Russian Kettlebell Swings – ‘eye ball’ height (not overhead).

Optional ‘Cash Out’: 100m db/kb farmer carry, 30 double unders, 3 rounds

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