Thursday – January 03, 2019 – 190103

Context:  Competition – Have a plan to set a PR

Dynamic Warm Up Option: 2 min row or jump rope, then 3 rounds of 10-20m kb suitcase carry, 10 goblet squats, 5L/5R single arm kb push presses, 10 kb SDHP, 5L/5R bird dogs, 5L/5R kb halos, 10 Russian kb swings

Mobility/Activation/Prehab: hip

Skill Practice Warm Up: Spend 10 minutes working on ring dip and muscle up progressions.

Strength: none

Super Set: none

Metabolic Conditioning: “Fight Gone Bad”

As many reps as possible – 3 rounds

Three rounds of:

1 min Wall-ball (Health: 10lb/10ft, Athletic*: 14lb/10ft, Performance: 20lb/10ft)

1 min Muscle Clean or Sumo Deadlift High Pull (Health: 35lb, Athletic *: 55lbs, Performance: 75lbs)

1 min Box Jump (Health: 12″, Athletic *: 20″, Performance: 20″)

1 min Push-press (Health: 45lbs, Athletic *: 55lbs, Performance: 75lbs)

1 min Row (Calories)

1 min rest in between rounds.

The exercises must be completed in order, but you can start where you want (start on box jumps and end on SDHP for example).

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

Scaling Guide: 200 – 350 reps, about 80 reps per round. Scale Up: 5 rounds

Compare to: May 16, 2018

Coaching Tips: Choosing a different starting position can affect your score!  We’ve found that starting on the row, or starting on box jumps can help people get more reps.  Plan on getting lots of reps on the movements that you are good at or that are ‘fast’ (push presses and box jumps).  Do work, but don’t push yourself too hard on the slower movements (rowing and wall ball).

Optional ‘Cash Out’ or Hypertrophy: None.

“By the Numbers” Book References: Wall ball p. 430, Box Jump p. 351, Press p. 199, Row p. 142