Saturday – October 28, 2017 – 171028
Context: Practice – Bracing the core/trunk
Dynamic Warm Up Option: 3 sets of 5 with an empty bar: shoulder press, push press, push jerk, reverse lunge, then 3 sets of 2 crab bridge and 10-15 hollow rocks
Skill Practice Warm Up: Spend 8 minutes working on handstand and kipping handstand push-up progressions.
Strength: 3-2-2-2-1-1-1-1 Jerk (8 sets, increase weight with each set)
Super Set: 8×4 dumbbell split squat
Metabolic Conditioning: “Mud and Guts”
For time. 4 rounds
100m bumper plate farmer carry (Health:15lb / Athletic: 25lb* / Performance: 45lb)
15 bumper plate squats
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 8 – 12 minutes, about 2.5 minutes per round.
Team Version: 200m farmer carry (both run together, trade with partner), 30 bumper plate squats (both working at the same time), 20 burpees (both working at the same time), 4 rounds.
Compare to: NEW WORKOUT! If testing out for the WLC, do “This is my bumper”
Coaching Tips: The bumper plate farmer carries can be held in the hole/hub or on the bottom of the plate. Move fast on these and set them down when a rest is needed (do not move slow and tax your grip more. Hold the plate against the chest for the bumper plate squats. Keep the abs tight on the burpees and do not hyper extend the lumbar when coming off the round.
Optional ‘Cash Out’ or Hypertrophy: 10 toes to bar, 30 cal row, 3 rounds OR 3 sets of 15 db curls in a super set with 10-15 strict toes to bar
“By the Numbers” Book References: Air Squat p. 103, Burpee p. 415