Thursday – April 4, 2019 – 190404
Context: Practice – Focusing on technique at the beginning of the strength focus (and what “2 of 11” means)
Dynamic Warm Up Option: Coaches Choice
Skill Practice Warm Up: None.
Strength & Super Set: E2MOM 2 Push Press + 1 Push Jerk followed with 10-15 Hollow Rocks
Metabolic Conditioning: “Ickey Shuffle”
5 rounds for time
12 DB push press (15/30*/45lb)
8 DB front squats (same)
10′ lateral shuffle, 5 round trips, touch line with one hand
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 10 minutes, about 1.5 minutes per round. Scale Up: 85/135lb bar.
Compare to: November 30, 2018
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: 2 min burpees, 1 min side plank (switch as desired), 1 min burpees, OR 3 sets of 15 single arm db shoulder press in a super set with 15-20 loaded hip extensions
“By the Numbers” Book References: Clean p. 404, Ring Dip p. 363, Push Press p. 292, Front Squat p. 227