Ickey Shuffle

Friday – December 29, 2017 – 171229

Context: Practice –  The differences between the start of the push press and the start of a front squat.

Dynamic Warm Up Option: Coach’s choice (List of fun warm up games here)

Mobility: Shoulder

Skill Practice Warm Up: None

Strength: 7 x 1 Push Press 2 of 11 (7 sets of 1 rep at 75-85% of max)

Super Set: 7 x 3 single leg deadlift with two dumbbells

Metabolic Conditioning: “Ickey Shuffle

For time. 5 rounds.

12 push press (Health: 35lb / Athletic: 65lb* / Performance: 95lb)

8 front squats (same)

10′ lateral shuffle, 5 round trips, touch line with one hand

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5 – 9 minutes, about 1.5 minutes per round. Scale Up: 85/135lb bar

Compare to: August 24, 2107

Coaching Tips: Go for big sets on the push presses and the front squats. Make sure you keep an upright torso and don’t let the knees slide forward on the push presses (putting stress on the knees). Use your hips! Adjust your front rack position if needed on the front squats. Push the speed on the lateral shuffles to keep the intensity up!

Optional ‘Cash Out’ or Hypertrophy: 200m run with medball, 15 wall ball, 3 rounds OR 3 sets of 12 single arm db bench press in a super set with 12 glute ham raises

“By the Numbers” Book References: push press p. 292, front squat p. 227