holystone the deck

Wednesday – February 13, 2019 – 190213
Context: Practice – Understanding why this style of front box squat is so good for you. Front Box Squat Video Here
Dynamic Warm Up Option: 2 sets of 10 reverse lunge steps, 10 sit ups, 10 ring rows, then 3 sets of 5 with an empty bar: straight leg deadlift, hang muscle/power clean, back squat, push jerk
Mobility/Activation/Prehab: Hip
Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions
Strength: 5×3 front box squat 1 of 12 (5 sets of 3 reps, same weight across, 50-60% of max front squat)
Super Set: 5×6 weighted strict pull up (or progression) (5 sets of 6 reps, same challenge with all sets)
Metabolic Conditioning: “Holystone the Deck”
In 8 minutes:
500m row or ¾ mile airdyne, then max rounds with the remaining time:
10 db push jerk (Health: 20lb/ Athletic*: 30lb/ Performance: 45lb)
5 ‘heavy’ power cleans (Health: 65lb/ Athletic*: 105lb/ Performance: 155lb), or 10 db power cleans (same)
10 back squats (same) or 15 with dbs (same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 2 – 4 rounds, about 2 minutes for the row, then 2:00 per round after. Scale up:35/50lb db and 125/185 lb bar
Compare to: June 6, 2018
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 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 Russian kb swings, 16 wall ball, 4 rounds, OR 3 sets of 15 single arm db bench press in a super set with 15 Jones squats
“By the Numbers” Book References: Ring Dip p. 363, Muscle Up p. 478, Front Squat p. 227, Pull-up p. 192, Back Squat p. 171