Caress Me Down

Tuesday – March 6, 2018 – 180306
Context: Practice – Elbow positioning and protecting the shoulder (especially when dipping)
Dynamic Warm Up Option: Coach’s Choice
Mobility: Hip
Skill Practice Warm Up: None
Strength: 2-2-2-2-2-2-2 Front Squat (7 sets of 2 reps, increase weight with each set to max)
Super Set: 3-3-3-3-3-3-3 strict weighted ring dip or progression (7 sets of 3 reps, increase weight with each set to max)
Metabolic Conditioning: “Caress Me Down
9 minute AMRAP (as many rounds as possible)
10 kipping ring dips* (Health: 10 ring push-ups)
40′ broad jump (20’ out, 20’ back)
10 goblet squats (Health: 26lb / Athletic*: 35lb/ Performance: 53lb)
10 qty 20 ft (6m) shuttle runs -out and back- (no line touch) OR 200m run
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 2 – 4 rounds, about 2:00 per round.
Compare to: December 20, 2017
Coaching Tips: Practice your kipping technique on the ring dips before starting, and then use them starting in the first round. Get through the first round in as few sets as possible, but then break them up more in the later rounds to keep moving. The broad jumps should be at least 2′ at a time for most people (no bunny hopping). Use the same lane for jumping and the shuttle runs. Have a plan for counting your shuttle runs (fingers, a whiteboard, beads, etc.), 10 round trips is a lot!
Optional ‘Cash Out’ or Hypertrophy: 15 wall ball, 200m run, 3 rounds OR 3 rounds of 10-12 neutral grip chin ups in a super set with 15 loaded hip extensions
“By the Numbers” Book References: Push Jerk p. 424, Split Jerk p. 470, Ring Dip p. 363