Ickey Shuffle

Thursday – August 24, 2017 – 170824
Context:   Practice
Mobility: Hip
Skill Practice Warm Up: None  (list of fun games to play here)
Strength: 6 x 2 Snatch – 3 of 14 (6 sets of 2 rep, same weight across, approximately 70 – 80%
Super Set: 6 x 4 strict ring dip (or progression) or strict weighted (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).
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: 6 – 10 minutes, about 1.5 minutes per round. Scale Up: 85/135lb bar
Compare to: NEW WORKOUT!
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’: 4 minute max cal row or airdyne
“By the Numbers” Book References: push press p. 292, front squat p. 227