Wednesday – January 02, 2019 – 190102
Context: Practice – Do not go up in weight unless your form is ideal
Dynamic Warm Up Option: 5 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: none.
Strength: 2-2-2-2-2-2-2 Front or front box squat (7 sets of 2 reps, adding weight each set if possible)
Super Set: 3-3-3-3-3-3-3 weighted strict pull up or progression (7 sets of 3 reps, adding weight each set if possible OR same challenge with all sets)
Metabolic Conditioning: “Ape Hangers”
Front Squat Light (Health: 55lb, Athletic*: 85lb, Performance: 135lb) or with DBs: 12,11,10,9,8,7,6,5,4,3 (20, 30*, 45lb)
Knees to Elbows (Health: medball sit ups)
Game Changer: If you finish before 11 minutes, row until minute 11. EACH “CALORIE” IS ONE SECOND THAT CAN BE DEDUCTED FROM YOUR TIME WHEN YOU POST YOUR SCORE. If you do not finish in 11, just post your time.
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 13 minutes (not including ‘game changer’ adjustment)
Compare to: August 28, 2014
Coaching Tips: Half of the reps are first three rounds so pace accordingly! Keep in mind that it does get a lot easier after the “6s” so hustle between movements and don’t lollygag. Squat clean your first rep if you can. On the squats, focus on keeping your elbows up and an upright torso. Dig those heels in! Knees to elbows are harder than toes to bar for most people so keep that mind when pacing. Drop to singles early on if you know your grip is going to give out quickly.
Optional ‘Cash Out’ or Hypertrophy: 8 kipping pull ups, 12 burpees, 5 minutes, OR 3 sets of 12 close grip chin ups in a super set with 12 loaded glute bridges
“By the Numbers” Book References: Front Squat p. 227, Pull-up p. 192, Knees to Elbows p. 239, Rowing p. 142