Friday – October 20, 2017 – 171020
Context: Practice – Focus on good back/lumbar control throughout
Dynamic Warm Up Option: 2 rounds of: 5 pvc pass through and 5 pvc overhead squat. Then 3 sets of 5 with an empty barbell: Good mornings, back squat, behind the neck presses snatch width, heaving snatch balance
Mobility: Shoulder
Skill Practice Warm Up: Spend 10 minutes working on up to a challenging pause snatch plus overhead squat or perform 2 sets on the minute for 6 minutes
Strength: none
Super Set: none
Metabolic Conditioning: “Helen of Troy”
For time – 3 Rounds
12 ‘Heavy’ Thrusters (Health: 55lbs, Athletic*: 75lbs, Performance: 115lbs)
21 Kettlebell Swings (Health: 26lbs, Athletic*: 35lbs, Performance: 53lbs)
400m Run OR 2 rounds of 40 single unders OR 4 reps of 20′ (6m) out & back shuttle
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 9 – 16 Minutes, Scale Up: 135/85
Compare to: December 2, 2016
Coaching Tips: You should be able to do the first set of thrusters unbroken -if you had too-, but that doesn’t mean you aren’t allowed to break up the first round for form and pacing purposes. Break up the kettlebells as much as you want even on the first round. Pace this like you would “Helen”. Don’t run too hard on the first round!
Optional ‘Cash Out’ or Hypertrophy:  (hyper only): 3 sets of 12 single arm db bent over rows in a super set with 12 box step ups
“By the Numbers” Book References: Thruster p. 357, Kettlebell Swing p. 277, Run p. 269