comrade detective

Thursday – November 1, 2018 – 181101
Context: Practice – Using your abs on squats and db presses
Dynamic Warm Up Option: 3 rounds of 20-30m farmer carry, 10 goblet squats, 5 boot strappers, 10 ‘halos’, 10 Russian swings, 15 jumping jacks
Mobility/Activation/Prehab: hip
Skill Practice: Perform 3 sets of Lsit 10-30s long each, use paralettes, boxes, or rings
Strength: 6×3 front squat or front box squat – 7 of 12 (6 sets of 3 reps, same weight across, 80-90% of max if doing front squat, 65-75% of max front squat if doing box squat)
Super Set: 6×5 half kneeling single arm dumbbell press (6 sets of 5 reps on each side, same challenge with all sets)
Metabolic Conditioning: “Comrade Detective”
8 minute AMRAP (as many rounds as possible)
10 goblet squats (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
15 American kettlebell swings (same)
5 roundtrips of 20′ lateral shuffle with line touch
Scaling Guide: 3 – 6 rounds, about 2 min per round. Scale Up: 16 kb snatches (same weight, one hand, switch as desired)
Compare to: June 28, 2018
Coaching Tips: Keep the kettlebell as close to the chest as possible on the goblet squats and remember to maintain an upright torso. Keep the hips ‘snappy’ on the kettlebell swings; bent arms are fine here if you wish (two hand kettlebell snatch style), just make sure to finish the rep at the top. Push the pace on the lateral shuffles to keep the intensity up.
Optional ‘Cash Out’ or Hypertrophy: 10 toes to bar, 15 wall ball, 4 rounds, OR 3 sets of 12-15 strict toes to bar in a super set with 15 glute bridges
“By the Numbers” Book References: Kettlebell swing p. 277