Holystone on the Deck

Wednesday – June 6, 2018 – 180606
Context: Practice – leg drive through the Bench Press
Dynamic Warm Up Option: “St Petersburg” Kb Warm Up Flow – 100′ suitcase carry each arm, 100′ oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack or overhead squat, 30s floor scap stretch, 30s psoas so good stretch – VIDEO
Mobility/Activation/Prehab: Shoulder
Skill Practice Warm Up: none
Strength: Bench Press 1 x 3 @ 80%, 1 x 3 @ 85%, 2 x 2 @ 90%
Super Set: 4×5 dumbbell split squat (video here)
Metabolic Conditioning: “Holystone the Deck
In 8 minutes.
500m row
then max rounds with the remaining time:
10 dumbbell push jerk (Health: 20lb / Athletic: 30lb* / Performance: 45lb)
5 ‘heavy’ power cleans (Health: 65lb / Athletic:105lb* / Performance:155lb)
10 back squats (same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 5 rounds, about 2 minutes for the row, then 1:30 per round. Scale up:35/50lb db and 125/185lb bar
Compare to: July 5, 2017
Coaching Tips: Use an aggressive pace to finish the row, but do not go 100%. You will ‘catch your breath’ on the first round or two of the other movements. Avoid push pressing the dumbbells and save the shoulders for later rounds. Rest on rep 4 of the power cleans, so you have enough ‘juice’ to get the bar up and over to do the back squats. The goal is to finish the set of squats unbroken (for at least the first few rounds).
Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 16 wall ball, 4 rounds, OR 3 sets of 10 single arm db presses in a super set with 15 Jones Squats
“By the Numbers” Book References: Row. 142, Push Jerk p. 424, Clean Variants p. 496, Back Squats p. 171