Friday – September 7, 2018 – 180907
Context: Practice – Stay light at the beginning of the cycle and focus on form
Dynamic Warm Up Option: 2 sets of 4 ‘golf ball pick ups’ per side, 4 spider man lunges then 3 sets of 5 kettlebell ‘halos’, 5 goblet or overhead squats, 5 kettlebell swings
Skill Practice Warm Up: Spend 6 minutes performing 3 sets of 5 ‘ring outs’ with a 3 sec pause at full extension (think ab wheel with the rings). Keep the feet on the floor and adjust the ring height and foot position to make these ‘doable’.
Strength: 3×4 and 3×3 power clean -1 of 11 (3 sets of 4 reps and then 3 sets of 4 reps, same weight across, 65-75% of max)
Super Set: 6×6 single arm ring row (6 sets of 6 reps on each side, same challenge with all sets)
Metabolic Conditioning: “Peter and the Wolf“
7 minute AMReps (as many Reps as possible)
100m sprint (= 1 “rep) or 20’ shuttle run -no line touch-, 6 round trips
2 – 4 – 6 – 8… etc.
‘Heavy’ American kettlebell swings (Health: 35lbs, Athletic*: 53lbs, Performance: 70lbs)
(until the time runs out, keep doing one sprint, and adding two reps to the kb swings).*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 40-100 reps, (Finishing the 10s = 35 reps, 12s = 48, 14s = 63, 16s = 80, 18s = 99 reps)
Compare to: February 23, 2017
Coaching Tips: Go with a heavier weight kettlebell than what you may actually use in a longer metcon. Try to do at least the first few rounds ‘RX’. As the workout goes on and your form starts to degrade, don’t change kettlebell weight! Just scale down to “Russian” height (stopping at eye level) for the later rounds. Sprint hard the first few rounds because the kettlebell swings are so short. As the sets get larger, plan on slowing down the runs so that you get a bit more rest between each set of swings. Maintain strict form on the swings with an upright torso (no tipping over!) and no ‘front raises’ with the shoulders. If you want to ‘two hand kb snatch’ the bell overhead – go for it. Just remember that the faster snatch style tends to pack an intensity wallop as well as blow your grip up.
Optional ‘Cash Out’ or Hypertrophy: 10 push-ups, 10 sit ups, 10 air squats, 25 cal row, 3 rounds, OR 3 sets of 12 single arm db bench press in a super set with 12 loaded Jones squats
“By the Numbers” Book References: Ring Dip p. 363, Kettlebell Swing p. 277, Running p. 269