Thursday – January 4, 2018 – 180104
Context: Practice – Best practices for going up in weight
Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds: 8 reverse lunge steps, 8 push ups, 8 goblet squats, 8 sit ups, 8 ring rows, 10-20m farmer carry
Skill Practice Warm Up: Spend 8 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!
Strength: 3-3-3-3-3 Back Squat (5 sets of 3 reps, increase weight with each set to max)
Super Set: None.
Metabolic Conditioning: “Let’s Groove”
For time. 5 rounds
12 dumbbell power snatch alternating hands (Health: 15lb / Athletic: 30lb* / Performance: 45lb)
40′ overhead dumbbell lunge -one hand- (same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 11 minutes, about 1:45 per round. Scale Up: 35/50lb db.
Compare to: NEW WORKOUT!
Coaching Tips: Break up the chest to bars early on to save the grip for the later rounds. Lower the db to the shoulder before going to the floor each rep to avoid blowing up your low back. Make sure you rest a bit before your last snatch (and that you end on the correct hand) so you can go right into the OH lunges. Hold the dumbbell with a straight arm and keep it over the spine. Switch hands as desired on the lunges.
Optional ‘Cash Out’ or Hypertrophy: 15 kb swings, 15 wall ball, 4 minutes, OR 3 sets of 15 banded tricep push downs in a super set with 12-15 glute ham raises
“By the Numbers” Book References: Walking Lunge p. 220