High Ground Clearance

Tuesday – October 17, 2017 – 171017
Context:    Competition
Dynamic Warm Up Option: “Novo” Kb Warm Up Flow, 2 rounds: 16 single arm single leg deadlift (8L/8R), 12 kb floor press with sit up (6L/6R), 8 goblet squats, 12 kb kickstand rows (6L/6R), 16 single leg glute bridges (8L/8R), 100′ overhead carry, calf stretch 30s per side, pec smash 30s per side (video here)
Mobility: Shoulder
Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90% effort) overhead squat x 3.
Strength: 3-3-3-3-3 front squat (5 sets of 3 reps, increase weight with each set to max)
Super Set: none
Metabolic Conditioning: “High Ground Clearance”
For time
15 strict/shoulder presses (Health: 35lbs, Athletic*: 65lbs, Performance: 115lbs)
30 burpees facing the bar (Health: 15 burpees)
15 push presses (same weight)
20 burpees facing the bar (Health: 10 burpees)
15 push jerks or split jerks (same weight)
10 burpees facing the bar (Health: 5 burpees)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 12 minutes, Scale up the barbell weight if desired: 85/135
Compare to: March 15, 2015
Coaching Tips: Be sure to force yourself to keep your legs locked on the first round of strict/shoulder presses. Don’t go to failure unless it is you last rep. It is better to drop it a few times, doing multiple fast sets.  For the burpees facing the bar, you must be perpendicular to the bar when your chest hits the ground (no laying down laterally –side next to the bar).  Both feet must leave the ground at the same time, but it doesn’t matter if they land at different times.
Optional ‘Cash Out’ or Hypertrophy: 10 wall ball 15 Russian kb swings, 4 rounds, OR 3 sets of 10-15 strict ring dips in a super set of 10-12 single leg deadlifts
“By the Numbers” Book References: Press p. 199, Burpee p. 415, Push press p. 292, Push jerk p. 424, Split jerk p. 470