Friday – April 5, 2019 – 190405
Context: Practice – Why ‘skin the cats’ are a good test of shoulder health, but they shouldn’t come up in metcons
Dynamic Warm Up Option: 3 sets of 10 sit ups with legs straight, 10 goblet squats, 10 scap pull ups, 10 push-ups, 2 crab bridges. Then 3 sets of 5: front rack side lunge (per side), kb windmill, bootstrappers
Skill Practice Warm Up: Spend 8 minutes working on skin the cats and progressions.
Super Set: none
Metabolic Conditioning: “Look like Tarzan”
400m run or 2 rounds of 30 double unders, 5 burpees
12 kipping ring dips or ring push-ups
Scaling Guide: 9 – 15 min, about 4 minutes per round. Scale Up: T2B or GHD sit ups instead of toes to bar and 4/8 muscle ups.
Compare to: April 26, 2018
Coaching Tips: BEFORE your hands start to rip, substitute GHD sit-ups in for the toes-to-bar (but only if your hands are starting to tear). Remember that walking part of the runs counts as “scaling”. We’d rather you shorten the run to 400/200/200m and keep the running up (Rather than doing the full distance and walking multiple times). Make sure that the ring dips are full range of motion! The shoulder/bicep must touch the top of the ring at the bottom, and the arm must lock out at the top. Be prepared to get “no repped” by a coach if you are going fast and not hitting a lock out each time. Breaking up the toes to bar and the ring dips early on is the best way to get a good time. Small sets with short rests (even singles) help you keep moving rather than getting stuck. If you feel good on the last round, try linking big sets then.
Optional ‘Cash Out’ or Hypertrophy: 60s plank, 15 wall ball, 3 rounds, OR 3 sets of 15-20 banded face pulls in a super set with 15 loaded glute bridges
“By the Numbers” Book References: Running p. 269, Toes to Bar p. 434, Ring Dip p. 363