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Saturday 170909

Watermarked1(2017-08-30-0959)
Did you hear? Dinah got a strict pull-up a couple weeks back during our FS/Pull-up post-test! And she's been doing a pull-up-a-day ever since. So cool!

Context: Competition   

Skill Practice Warm Up: Spend 8 minutes working up to a challenging overhead squat out of the rack (80-90%)

Metabolic Conditioning: “Rolling on Dubs DOUBLED”

For time, with a partner (one working at person at a time)
44 Overhead Squats (Health: 55lb / Athletic*: 85lb / Performance: 135lb)
Row (2000m Male/Male, 1800m Male/Female, 1600m Female/Female team)
44 back squats (same)
Row (1000m Male/Male, 900 Male/Female, 800 Female/Female team) – airbike is also an option for this round
44 air squats
Row 500m (ALL TEAMS)

OR

Indy Version of Rolling on Dubs (22 reps of everything and ½ the rowing)

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

Scaling Guide: 16-24 minutes. Scale up: 95/155

Compare to: Sept. 24, 2016

Coaching Tips: Split up the work as desired.  If one partner is better at rowing, let him/her do more of the work.  In fact, if one person is better overall, let that person do more of everything!  Break up the squats into smaller, fast sets. Your partner can get on the rower while you finish the last squats (and the same for getting the bar on your back for the back squats).  This pace should be a bit faster than the original "Rolling on Dubs" individual version.

Optional ‘Cash Out’ or Hypertrophy:  None.

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