Tuesday – February 5, 2019 – 190205

Context:  Practice – Take it easier today because of what we have planned for tomorrow

Dynamic Warm Up Option: “Novo” Kb Warm Up Flow, 2 rounds: 16 single arm single leg deadlift (8L/8R), 12 kb floor press with sit up (6L/6R), 8 goblet squats, 12 kb kickstand rows (6L/6R), 16 single leg glute bridges (8L/8R), 100′ overhead carry, calf stretch 30s per side, face down quad smash 30s per side, pec smash 30s per side

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions

Strength: 6×4 deadlift 8 of 11 (6 sets of 4 reps, same weight across, 75-85% of max) -touch and go, no deficit-

Super Set: 6×6 strict shoulder press or strict handstand push up for depth (or progression) (6 sets of 6 reps, same challenge with all sets)

Metabolic Conditioning: “Comrade Detective”

AMRAP in 8 min

10 goblet squats (Health: 26lb/Athletic*: 35lb/Performance: 53lb)

15 American Kb swings (same)

5 round trip 20′ lateral shuffle with line touch

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 – 6 rounds, about 2 min per round. Scale Up: 16 kb snatches (same weight)

Compare to: November 1, 2018

Coaching Tips: Keep the kb close to the chest on the goblet squats and remember to maintain an upright torso. Keep the hips ‘snappy’ on the kb swings. Bent arms are fine here if you wish (two hand kb 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: 800 m jog or run as far as possible in 5 minutes or 3 sets of 15 db curls in a super set with 15-20 single leg glute bridges

“By the Numbers” Book References: Deadlift p. 151, Press p. 199, Handstand Push Ups p. 500, Kettlebell Swing p. 277