Tuesday – June 12, 2018 – 180612
Context: Practice – How much rest between reps on squats and ring dips?
Dynamic Warm Up Option: 200m jog, 300m row, or .25 mi airdyne, then 2 sets: 5 side lunges per side, 5 single arm ring row per side, 5 glute bridges, 5 broad jumps, 10 wall ball
Mobility/Activation/Prehab: Hip
Skill Practice Warm Up: Spend 6 minutes working up to a challenging weighted pistol (or progression) on each leg
Strength: 7×3 back or box squat – 2 of 12 (7 sets of 3 reps, same weight across at 70-80% of max)
Super Set: 7×5 weighted ring dip or progression (7 sets of 5 reps)
Metabolic Conditioning: “Papa’s Got a Brand New Bag
8 minute AMRAP (as many rounds as possible)
Chest-to-Bar Pull-up (Health: 8 ring row / Athletic: 8*/ Performance: 12)
12 Front Squat (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
40′ bear crawl
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds, about 1:45 per round. Scale up: 15 c2b, 20′ hs walk instead of bear crawl.
Compare to: July 17, 2017
Coaching Tips: For the chest-to-bars, be sure to focus on the legs and the hips to get you up. The better the kip, the easier the pull-up. Be ready to drop to small sets if needed to save the hands and grip for later rounds. Aim to complete the front squats without putting the bar down. If you need to rest, try to rest at the top with the bar racked. Don’t move slow on the bear crawls. Move quickly and drop to a knee if you need to rest. The longer you are in the ‘up’ position, the more work you are doing!
Optional ‘Cash Out’ or Hypertrophy: 60 seconds (per side, split as desired) side plank, 20 wall balls, 3 rounds, OR 3 sets of 12 single arm db shoulder press in super set with 15 loaded hip extensions
“By the Numbers” Book References: Kipping pull-up p. 258, Front Squat p.227