Blue Corona

Friday – September 29, 2017 – 170929
Context:   Practice
Dynamic Warm Up Option: 400m jog, then 3 rounds of 2 crab bridges, 5 scap pull ups or strict pull ups, 10 goblet squats, 10 Russian kb swings
Mobility: Hip
Skill Practice Warm Up: None (list of fun games to play here)
Strength: 2-2-2-2-2-2-2 front squat (7 sets of 2 reps, increasing weight with each set)
Super Set: 7×4 single arm ring row (7 sets of 4 reps – each arm)
Metabolic Conditioning: “Blue Corona”
For time – 5 rounds
10 dumbbell hang power clean (Health: 15lb / Athletic: 30lb / Performance: 45lb)
10 single arm dumbbell Overhead Squat (Same)
40′ bear crawl
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 9 minutes, about 1:30 per round. Scale up: 60/40lb dbs
Coaching Tips: Use a hook grip on the dumbbell power cleans if you can. Do not let them swing out away from you and do some weird ‘curl’. When you go to transition to the overhead squat, gently set down the other dumbbell (don’t drop it from the shoulder)! Switch arms as desired for the overhead squats. Push the pace on the bear crawls so you can have more time to break up the cleans and the OHS if needed.
Compare to: December 29, 2016
Optional ‘Cash Out’ or Hypertrophy:  15 wall ball, 200m run, 3 rounds OR  3 sets of 8-12 ring dips super setted with 10-14 loaded ‘Jones Squats’
“By the Numbers” Book References: Front Squats p. 227, Power Clean p. 368,