Wednesday – April 11, 2018 – 180411
Context: Practice – Why skill work is so important.
Dynamic Warm Up Option: 10 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings or kip swings on the pull up bar, then 3 sets of 5: straight leg deadlifts, hang muscle clean, front squats, shoulder press
Skill Practice Warm Up: Spend 8 minutes working on pistols and pistol progressions.
Strength: 3-3-3-3-3 Front Squat (5 sets of 3 reps, increase weight with each set to max)
Super Set: 3-3-3-3-3 weighted strict pull-up or progression
Metabolic Conditioning: “Amphibious Landing”
500m row OR 10 sets of 2 muscle cleans (Health: 35lb / Athletic*: 65lb / Performance: 95lb) and 2 burpees
25 thrusters (Health: 35lb / Athletic*: 65lb / Performance: 95lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 8 minutes. Scale Up: 115/75lb barbell
Compare to: October 7, 2016
Coaching Tips: Pace the first run and row so you can go right to the bar from the thrusters with minimal or no resting. Try to get through the thrusters in 2-4 sets if you can. Don’t forget to breath on the thrusters and don’t forget to run hard on the last sprint!
Optional ‘Cash Out’ or Hypertrophy: 60s plank, 15 wall ball, 3 rounds, OR 3 sets of 15 banded tricep push downs in a super set with 15 loaded glute bridges
“By the Numbers” Book References: Running p. 269, Row p. 142, Thrusters p. 357