buffalo billy

Friday – December 07, 2018 – 181207
Context: Practice – Using your abs during strict chin ups.
Dynamic Warm Up Option: 200m jog with medball or 2 min airdyne, then 3 sets of 10 wall ball, 10 kb SDHP or one handed muscle cleans, 10 squat jumps, 10 ring rows, Then 3 sets of 5 with an empty bar: straight leg deadlifts, bent over row, muscle cleans, push press
Mobility/Activation/Prehab: shoulder
Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings).
Strength: 5×5 push press – 4 of 12 (5 sets of 5 reps, same weight across, 70-80% of max)
Super Set: 5×7 single leg dumbbell deadlift (5 sets of 7 reps on each side, same challenge with all sets)
Metabolic Conditioning: “Buffalo Billy“
8 minute AMRAP (as many rounds as possible)
6 strict chin-up (Health: 6 ring rows, Athletic*: 4 reps, Performance: 6 reps)
10 dumbbell shoulder to overhead (Health: 15lb, Athletic*: 30lb, Performance: 45lb)
12 dumbbell suitcase reverse lunge steps -one dumbbell, 6L/6R, alternating-, switch hands as desired – (same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 7 rounds, about 1:30 per round. Scale Up: 15/30lb db weighted pull ups
Compare to: NEW WORKOUT!
Coaching Tips: Keep the chin up strict and make sure you go to full extension at the bottom of every rep. You may need to adjust your grip width to make that happen. Use a jerk for the dumbbells if you have the timing and technique down (go lighter if not). Suitcase lunges are done with holding one dumbbell in one hand at the side. Keep the chest up and make sure the knee touches the floor.
Optional ‘Cash Out’ or Hypertrophy: 15 push-ups, 20 light kb swings, 5 minutes, OR 3 sets of 12 strict weighted ring dips in a super set with 15 loaded glute bridges
“By the Numbers” Book References: none