Monday – February 4, 2019 – 190204

Context: Competition – How to properly work up to a one rep max

Dynamic Warm Up Option: 3 rounds of bear crawl 40-60 feet, 5 inch worms, 10 ring rows, 10 air squats, then 4 sets of 5 with an empty bar: hang muscle cleans, front squat, push press

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 8 minutes working up to a max weighted strict pull up (or progression)

Strength: 1-1-1-1-1-1-1 Front Squat (7 sets of 1 rep, adding weight each set if possible) – next strength focus!

Super Set: none

Metabolic Conditioning: “Mr. Chairman”

For time.

15 db thrusters (Health: 15lb, Athletic*: 30lb, Performance: 45lb)

Then 3 rounds of:

weighted strict pull ups -with med ball- (Health: 10 ring rows, Athletic*: 5 reps/14lbs, Performance: 10 reps/20lbs)

20 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5 – 9 minutes, about 30-60s for the thrusters, then 2 min per round after. Scale Up: 35/50lb thrusters and 20/30lb med ball

Compare to: NEW WORKOUT!

Coaching Tips: Try to get through the thrusters unbroken, then go right into your first set of pullups. Hold the ball with your legs/feet however feels comfortable. Use any grip you want on the pull ups (overhand, underhand, mixed). Go for big sets of wall balls if you can!

Optional ‘Cash Out’ or Hypertrophy: 5 pull ups, 10 push-ups, 15 cal row, 6 minutes, OR 3 sets of 12 single arm bench press in a super set with 15 banded hamstring curls

“By the Numbers” Book References: Pull-up p. 258, Front Squat p. 227, Wall Ball p. 430