Thursday – November 9, 2017 – 171109
Context: Practice – Make sure every squat is all the way down, and full lockout at the top
Dynamic Warm Up Option: “St Petersburg” Kb Warm Up Flow – 100′ suitcase carry each arm, 100′ oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack or overhead squat, 30s floor scap stretch, 30s psoas so good stretch Video Here
Skill Practice Warm Up: Spend 8 minutes working on barbell/yoke carries (front, back or overhead). Walk out 20′ and 20’ back using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!
Super Set: none
Metabolic Conditioning: “Ain’t No Grave”
For time. 4 rounds
6 Front Squat (Health: 55lb / Athletic: 85lb*/ Performance: 135lb)
12 broad jump (Health: 3ft /Athletic*: 4ft / Performance: 4ft)
20 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 13 – 20 minutes, about 4:00 per round including the rest. Scale Up: 155/105lb bar and either 30/20lb wall ball or 11ft/10ft if you don’t have heavy wall balls.
Compare to: April 5, 2017
Coaching Tips: Squat cleaning the rep of the squat sets count as a rep so do that if your form is good. For the toes to bar, point the toes to get more range of motion through the posterior chain (as opposed to keeping the ankles at 90 degrees and possibly missing the bar). Most people will want to just set up a 4′ gap to jump across (turning completely around each rep), but if you can, you can set up a ‘square’ and only turn 90 degrees to make the broad jumps go a bit faster. For the wall ball, hold the ball on the bottom and use as much ‘wrist flip’ as possible so you don’t have to extend the arms completely overhead each rep. Try and complete these in big sets since there is a minute rest each round.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Front Squat p. 227, Toes to Bar p. 434, Wall Ball p. 430