1776

Wednesday – July 4, 2018 – 180704
Context: Practice – Shoulder mobility for more efficiency (larger sets).
Dynamic Warm Up Option: 200m run with medball sharing with partner or 2 min jump rope. Then 2 sets of: 10 ring row, 10 push ups, 10 lunge steps, 30s plank.
Mobility/Activation/Prehab: Shoulder
Skill Practice Warm Up: Spend 10 minutes performing 1 pause clean plus one squat clean and one jerk for two ‘sets’. Use a challenging load but keep it light enough to perform at least 6 sets. Or perform 2 sets on the minute for 7 minutes.
Strength: none
Super Set: none
Metabolic Conditioning: “1776”
For time. 4 rounds.
17 bumper plate overhead walking lunge steps or reverse lunge in place (Health: 10lb / Athletic: 25lb* / Performance: 45lb)
7 kipping ring dips (Health: 7 push-ups/ Athletic: 4* reps/ Performance: 7 reps)
6 thrusters (Health: 55lb, Athletic: 85lb*, Performance: 135lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 14 minutes, about 2 minutes per round. Scale up: 5 rounds for time.
Coaching Tips: Keep the thumbs under the plate so you don’t accidentally drop it on your head. Lock the arms out so you don’t fatigue the shoulders more than necessary. Use a lot of kips to get through the ring dips as fast as possible (don’t grind out strict ones). Squat clean the first thruster if you can, and make sure your elbows are out in front so you don’t risk hitting them on your knees!
Compare to: July 4, 2015
Optional ‘Cash Out’ or Hypertrophy: 16 db snatches, 30 cal row, 3 rounds, OR 3 sets of 12 single arm db shoulder press in a super set with 12 single leg deadlifts
“By the Numbers” Book References: walking lunge p. 220, ring dip p. 363, thruster p. 357