Thursday – October 5, 2017 – 171005
Dynamic Warm Up Option: Coach’s Choice
Skill Practice Warm Up: None (list of fun games to play here)
Strength: 5-5-5-3-3-3 back or box squat (increase weight with each set)
Super Set: 5-5-5-3-3-3 strict weighted pull up (or progression)
Metabolic Conditioning: “Cool Breeze”
For time. 3 rounds.
10 deadlifts (Health: 35lb / Athletic: 85lb* / Performance: 135lb)
10 back squats (same)
5 reps 20′ out 20′ back lateral shuffle (no line touch)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 9 minutes, about 2:15 per round. Scale Up: 105/155lb bar
Compare to: NEW WORKOUT
Coaching Tips: Keep the bar close to the shins on the deadlifts and an upright ‘high bar’ for the back squats to save the low back. If you know you can do more than one round unbroken, consider scaling up. The pace on the lateral shuffle should be fast to keep intensity up. Remember that there is no line touch with the hand, but one foot should cross the line for each rep to count.
Optional ‘Cash Out’ or Hypertrophy: 15 push ups, 300m row, 3 rounds, OR 3 sets of 15 db shoulder press in a super set with 15 calf raises
“By the Numbers” Book References: Back Squat p. 171, Deadlift p. 151, Pull-up p. 192,