Fortunate Son

Monday – September 4, 2017 – 170904
Mobility: Hip
Skill Practice Warm Up: 4 sets of 7-10 single arm ring rows (each side)
Strength: 3-3-3-3-3 Front Squat (5 sets of 3 reps, adjust and increase weight with each set)
Super Set: 3-3-3-3-3 strict pull up (progression or weighted)
Metabolic Conditioning: “Fortunate Son
For time, 3 rounds
12 front squats -from the floor- (Health: 65lbs / Athletic: 95lbs* / Performance: 135lbs)
12 burpee pull-ups
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 10 minutes.  Scale Up: OHS instead of front squats. Some may consider doing this for just the first round.
Compare to: March 1, 2017
Coaching Tips: Being able to do the first round of front squats unbroken is not a requirement (but it is probably a good idea as a rough guide for scaling). Ideally the third round should only be broken up into no more than 3 sets. Even less is better. Scale down and take the bar out of the rack if the squatting part is the easy part (and the clean is the difficult part). If you squat clean the first rep in a set, it counts as a ‘front squat’!
For the burpee pull ups, the bar needs to be higher than your reach. As in: if you stand flat footed with your arms above your head, you are not able to grasp the pull up bar in the palm of your hand. Anything higher is extra.
Optional ‘Cash Out’ or Hypertrophy: 10 toes to bar, 20 cal row, 3 rounds OR 3 sets of 8-12 neutral grip chin ups (on rings) super setted with 8-12 single leg deadlifts
“By the Numbers” Book References: Front squats p. 227, Burpee p. 415, Kipping Pull-up p. 258