Freejack

Tuesday – September 26, 2017 – 170926
Context:   Practice
Dynamic Warm Up Option: Coaches Choice
Mobility: Ankle
Skill Practice Warm Up: None (list of fun games to play here)
Strength: none.
Super Set: none.
Metabolic Conditioning: “Freejack”
5 Rounds for time.
6 ‘heavy’ back squats (Health: 55lb, Athletic: 105lb*, Performance: 155lb)
12 Kipping HSPU (Health:12 db push press, Athletic: 8 head to 1 abmat*, Performance: 12 head to floor)
12 kipping pull up
24 box jumps (Health: 12”, Athletic: 20”*, Performance: 24”)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 16 – 22 minutes, about 4 min per round including the rest. Scale Up: 2″/4″ deficit HSPU
Coaching Tips: The bar starts on the floor for the back squats, so have a good plan for getting it onto your back. Keep in mind that you’ll be starting each round with a minute rest so you may want to start with a heavier bar/more difficult HSPU variation for the first 2-3 rounds. Remember that the key to kipping HSPU is using the legs, so make sure you use them from the beginning. Box jumps are jump up / step down (as usual), but push the pace on these because of the rest.
Compare to: NEW WORKOUT
Optional ‘Cash Out’ or Hypertrophy: None.
“By the Numbers” Book References: Back Squat p. 171, Handstand Push Ups p. 500, Kipping Pull-up p. 258, Box Jump p. 351