Thursday – 4/11
Context: Competition – Pacing for your best score.
Dynamic Warm Up Option: 400m run or 2 minutes of jump rope. Then 3 rounds of 8 scap pull ups, 8 goblet squats, 8 kb halos, 3 inch worms, 8 push ups, 2 crab bridges
Mobility/Activation/Prehab: Shoulder
Skill Practice Warm Up: Spend 10 minutes working up to a challenging 3 rep overhead squat or front squat.
Strength: none
Super Set: none
Metabolic Conditioning: “Bradley”
10 rounds for time of: (option to do 8 or 6 rounds)
100m sprint or 40 double unders / 60 singles
10 Kipping Pull-ups (H: banded or ring rows)
100m sprint or 40 double unders / 60 singles
10 push-ups (H: push-up to a box)
Rest 30 secs
Scaling Guide: 22 – 32 min, about 2:30 per round including the rest.
Compare to: April 27, 2017
Coaching Tips: Sprint hard on the first couple rounds, but then settle in to a slower pace if your wind can’t keep up. People who can efficiently do butterfly pull ups will be rewarded on this one, but don’t do them if you are going to shred your hands. If you can set this up to start 100m away from the pull up bar, start out run 100m, do pull ups, then run back out and do your burpees (without having to turn around at 50m). Otherwise, a turn around is fine (but it will slow you down slightly).
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Overhead Squat p. 300, Front Squat p. 227, Kipping Pull-up p. 258, Running p. 269, Burpee p. 415