Carjacked

Friday – July 21, 2017 – 170721
Context: Competition
Mobility: Hip
Skill Practice Warm Up: None  (list of fun games to play here)
Strength: 6 x 2 Front BOX squat
Super Set: 6 x 4 weighted strict pull up -or progression
Metabolic Conditioning: “Carjacked“
For time.
12 shoulder presses (Health: 35lbs, Athletic*: 53lbs, Performance: 95lbs)
400m run
12 push presses (same)
200m run
12 push jerks [or shoulder to overhead anyhow] (same weight)
100m run
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 7 minutes. Scale Up: barbell weight 75/115lb
Compare to: September 27, 2016
Coaching Tips: The load should be such that you can’t do the first round unbroken (maybe 2-3 sets). Make sure those shoulder/strict presses are legit and there is no hip/leg involvement. Keep the core tight! Go hard on the sprints, they are not supposed to be ‘jogs’. The push presses and jerks may be broken up due to fatigue/intensity, but not due to strength.
Optional ‘Cash Out’: 30s plank, 25 cal row, 5 min.
“By the Numbers” Book References: Power Clean p. 368, Press p. 199, Push Press p. 292, Push Jerk p. 424, Run p. 269