Wednesday – March 06, 2019 – 190306
Context: Practice – Stay standing and moving during the rest to aid in recovery.
Dynamic Warm Up Option: 200m run with med ball or 2 min row, then 3 sets of 5 ring rows, 10 push-ups, 15 air squats, then 2 sets of 4 spiderman lunges (each side), 4 deadbug extensions (each side) –
Mobility/Activation/Prehab: Shoulder
Skill Practice Warm Up: Perform 3 sets of hollow rocks, use a variation that will allow you to do 30-60 seconds (30-60s rest between sets).
Strength: none
Super Set: none
Metabolic Conditioning: “Flippin Malarkey”
6 rounds for time with a Game Changer
8 push press (Health: 35lb/ Athletic*: 65lb/ Performance: 95) or with DB (15lb/30lb*/45lb)
8 knees to elbow
12 Russian Kb swing (Health: 35lb/ Athletic*: 53lb/ Performance: 70lb)
8 bootlegger burpees (10ft)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 18 – 24 min, about 3.5 min per round including rest. Scale Up: 135/85lb bar, 88/70lb kb
Compare to: September 27, 2018
Coaching Tips: Try to do big sets on the push press and the knees to elbows since you’ll be coming off a minute rest each round. Keep up a good pace and try and ‘burn out’ each round on the kb swings and bootleggers.
Optional ‘Cash Out’ or Hypertrophy: None.
“By the Numbers” Book References: Push Press p. 292, Knees to Elbows p. 239, Kettlebell Swing p. 277