Saturday, July 6th
Context: Practice – Having a plan before the workout starts
Dynamic Warm Up Option: Coaches Choice
Skill Practice Warm Up: None.
Super Set: none
Metabolic Conditioning: “Kensington and Chelsea”
5 rounds for time, with a partner
16 deadlifts, alternate as desired- (Health: +75, Athletic*: 95lb, Performance: 135lb)
40 air squats with medball - alternate as desired
20 chest to bar pull up (Health: Jumping chest to bar) -alternate as desired
30 partner wall ball -each 'shot' to the target is one rep- (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 20 - 28 minutes. Scale Up: 40 total chest to bar and 40 partner wall balls
INDY VERSION: 5 rounds, 8 deadlifts, 20 air squats, 15 chest to bars, 15 wall ball, 1 min rest
Coaching Tips: Push hard on the deadlifts and squats and alternate with your partner unless one of you is MUCH better with deadlifts. Break the chest to bar up into small sets to save your hands. If one of you is going to struggle on wall balls, have that person do less reps elsewhere so that they can keep up the pace on the later rounds.
Optional ‘Cash Out’ or Hypertrophy: 2 min row, 60s per side side plank, 2 min row OR 3 sets of 12 db curls in a super set with 12-15 glute ham raises