Monday – March 11, 2019 – 190311
Context: Mental Toughness – Push hard on every movement for the full minute!
Dynamic Warm Up Option: 2 min jump rope, then: 3 sets of 3 inch worms, 2 crab bridges, 5 push-ups, 5 squats. Then 5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, squat clean, push press
Skill Practice Warm Up: None.
Strength: 6×2 Front Box Squat 7 of 12 (6 sets of 2 reps, same weight across, 60-70% of front squat)
Super Set: 6×4 weighted strict pull up (or progression) (6 sets of 4 reps, same challenge with all sets)
Metabolic Conditioning: “Frontin’”
3 rounds – 1 minute each for max reps (FGB style)
strict chin up (health: assisted strict chin up)
row or airdyne for Cal
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 100 – 150 reps, about 10-15 reps on average for each movement
Compare to: July 31, 2017
Coaching Tips: You can start on any movement, but they must be completed in the order listed. Pace the first round a bit so that you know how you’ll feel on the later rounds. Play to your strengths and try to get the most reps on the movements you are best at. Don’t go too hard on the burpees and the rowing until the last round. The chin ups mean that the hands must be palms toward you. Break these up into small fast sets. A kipping chin up would be considered a substitution.
Optional ‘Cash Out’ or Hypertrophy: 12 db thrusters, 35 double unders, 4 minutes, OR 3 sets of 12 db shoulder press in a super set with 15-20 loaded hip extensions
“By the Numbers” Book References: Front Squat p. 227, Pull-up p. 258, Burpee p. 415