Tuesday – October 10, 2017 – 171010
Context:    Competition
Dynamic Warm Up Option: “St Petersburg” Kb Warm Up Flow 2 rounds – 100′ suitcase carry each arm, 100′ oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack or overhead squat, 30s floor scap stretch, 30s psoas so good stretch. Video Here.
Mobility: Shoulder
Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) shoulder press, or perform 4 reps on the minute for 5 minutes (50-60%) from the floor.
Strength: none
Super Set: none
Metabolic Conditioning: “Cindy”
20 minute AMRAP (As many rounds as possible)
5 Pull-ups
10 Push-ups
15 Air Squats
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 10-20 rounds.
Compare to: Cindy
Coaching Tips: Go in big sets from the beginning on this one (unbroken as long as possible).  Then start breaking in the middle of the sets but avoid resting between movements.  Hustle to the next movement and get some reps done before pausing.  For example, break in the middle of the set of squats, get chalk, then finish and go right into the pull ups (don’t finish the squats, get chalk, then start the pull ups).  And don’t overdue the chalk and leave handprints everywhere!  You should also have a plan for counting rounds, this one is easy to lose count on.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Kipping pull-up p. 258, Push-ups p. 192, Air Squat p. 103