Saturday – April 13, 2019 – 190413
Context: Practice – Understanding the differences between overhead and back squats
Dynamic Warm Up Option: Coaches Choice
Mobility/Activation/Prehab: Hip
Skill Practice Warm Up: None.
Strength: none
Super Set: none
Metabolic Conditioning: “Rolling on Dubs DOUBLED”
For time:
With a partner, one person at a time
44 OHS (Health: 55lb/ Athletic*: 85lb/ Performance: 135lb) or with dbs (25lb/35lb*/50lb)
Row 2000m M&M teams, 1800 M&F teams, 1600 F&F teams
44 back squats (same) or with dbs -two hand- (Health: 25lb/ Athletic*: 35lb/ Performance: 50lb)
Row 1000m M&M teams, 900 M&F teams, 800 F&F teams)
44 air squats
500m row, ALL TEAMS
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 16 – 28 min, about 10 min for the 44 OHS and first row. Scale up: 95/155
INDY VERSION: “Rolling on Dubs” 22 OHS, 1000m row, 22 back squats, 500m row, 22 air squats, 250m row
Compare to: September 9, 2017
Coaching Tips: Split up the work as desired.  If one partner is better at rowing, let them do more of the work.  In fact, if one person is better overall, let them do more of all!  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” indy version.
Optional ‘Cash Out’ or Hypertrophy: 12 toes to bar, 200m run, 4 rounds, OR 3 sets of 12 narrow grip chin ups in a super set of 15 calf raises
“By the Numbers” Book References: Overhead Squat p. 300, Rowing p. 142, Back Squat p. 171, Air Squat p. 103