Mother Francis

Tuesday – January 16, 2018 – 180116
Context: Practice – Practice movements before the metcon
Dynamic Warm Up Option: 2 sets of 10 reverse lunge steps, 10 sit ups, 10 ring rows, then 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power clean, shoulder press
Mobility: Hip
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) overhead squat for 3 reps out of the rack, or perform 5 reps on the minute for 4 minutes (from the floor), 50-60%.
Strength: none
Super Set: none
Metabolic Conditioning: “Mother Francis“
For time. 15-12-9-6-3
front squats (Health: 45lb / Athletic: 65lb* / Performance: 95lb)
chest to bar (Health: ring rows)
Dumbbell overhead reverse lunge steps -one hand, 1 leg = 1 rep – (Health: 15lb / Athletic: 30lb* / Performance: 45lb)
Russian Kb Swing (Health: 35lb / Athletic:53lb* / Performance: 70lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 10 – 18 minutes, about 5-6 minutes to finish the 15s and the front squats and c2b of the 12s (which is approx. 1/2 of the reps).
Compare to: NEW WORKOUT!
Coaching Tips: Do larger sets on the 15s, but pace yourself so you don’t get too crushed for the later rounds. Plan on breaking up the 12s and the 9s so you can do the 6s and 3s unbroken. Keep the chest up on the front squats and make sure you bottom out. Remember that the chest has to touch the bar on every rep (not just chest height). Switch arms as desired on the reverse lunges. A reverse lunge is where you step the leg back (vs step forward,) and you stay in place. Keep the arms straight on the Russian Kettlebell Swings.
Optional ‘Cash Out’ or Hypertrophy: 8 db thrusters, 20 cal row, 4 minutes, OR 3 sets of 12 db shoulder press in a super set with 12 glute ham raises
“By the Numbers” Book References: Front squat p. 227, Kettlebell Swing p. 277