Fade to Black

Tuesday – July 3, 2018 – 180703
Context: Practice – When to take breaks.
Dynamic Warm Up Option: 5 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings or kip swings on the pull up bar, then 3 sets of 5: straight leg deadlifts, hang muscle clean, front squats, shoulder press
Mobility/Activation/Prehab: Ankle
Skill Practice Warm Up: Spend 8 minutes working on kipping drills (pull ups, chest to bar pull ups, bar muscle ups, etc.)
Strength: none
Super Set: none
Metabolic Conditioning: “Fade to Black”
4 rounds for reps
1 min box jumps or step ups (Health: 12” / Athletic*: 20” / Performance: 24”)
1 min alternating dumbbell hang power snatch R+L = 1 rep (Health: 20lb / Athletic*: 30lb* / Performance: 45lb)
1 min knees to elbows (2x abmat sit ups count as one ‘rep’)
2 min cal row
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 250 – 350 reps, about 15-25 reps per movement.
Compare to: March 23, 2018
Coaching Tips: You can start on any movement, but they must be completed in order. You can switch between box jumps and step up as desired. Same with knees to elbows and sit ups. Both will count as ‘Performance’. Pace the first round so you know how hard to go on later rounds. Use a hook grip if possible on the dumbbell hang power snatches. Make sure your knees touch your elbows (or higher) on the knees to elbows! Knees to tricep are considered scaling!
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Box jump p. 321, K2E p. 239, Row p. 142