Friday – April 13, 2018 – 180413
Context: Practice – Practicing the movements in the warm ups to improve form.
Dynamic Warm Up Option: “Novo” Kb Warm Up Flow, 2 rounds: 16 single arm single leg deadlift (8L/8R), 12 kb floor press with sit up (6L/6R), 8 goblet squats, 12 kb kickstand rows (6L/6R), 16 single leg glute bridges (8L/8R), 100′ overhead carry, calf stretch 30s per side, face down quad smash 30s per side, pec smash 30s per side – VIDEO
Skill Practice Warm Up: none
Strength: 5×3 Squat clean 8 of 11 (5 sets of 3 reps, same weight across, 80-90% of max)
Super Set: 5×5 half kneeling single arm dumbbell press Video Here
Metabolic Conditioning: “Lost Shore Leave “
Rope climb (Health: 6 rope lay downs, Athletic: 2 reps*, Performance: 3 reps)
then 5 rounds
12 goblet squats (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 10 minutes, about 60s for the rope, then 1:15 per round after. Scale Up: Legless rope climbs, 53/70lb kb, and ‘strict’ burpee (strict push-up, no step up, and full squat).
Compare to: NEW WORKOUT!
Coaching Tips: Be as efficient as possible on the rope climbs so you can hit the next portion as ‘fresh’ as possible. Reach high with the arms and then get your feet as close to your hands as possible so you can get to the top with as few ‘pull’ as necessary. Keep the chest up on the goblet squats and the weight centered on the mid foot. Push the pace on the burpees and don’t let your back hyper extend at the bottom when coming out of the push up position.
Optional ‘Cash Out’ or Hypertrophy: 15 ring push-ups, 15 American Kb swings, 100m run 5 minutes, OR 12 weighted ring dips in a super set with 12 Bulgarian split squats
“By the Numbers” Book References: Rope climb p. 461, Front Squat p. 227, Burpee p. 415