Friday – March 08, 2019 – 190308
Context: Competition – Push hard today (if you aren’t doing the CF Open).
Dynamic Warm Up Option: 3 sets of 5 reverse lunge steps per leg, 5 arm circles each direction, 5 squat jumps, 5 golf ball pick-ups per leg, 1 crab bridge for 10s. Then 3 sets of 5 with an empty bar: straight leg deadlift, hang muscle clean, push jerk, bent over row
Mobility/Activation/Prehab: Ankle
Skill Practice Warm Up: None.
Strength: none
Super Set: none
Metabolic Conditioning: “Possum Kingdom
4 rounds, 1 min per station for max reps
Box jump (Health: 12in/ Athletic*: 20in/ Performance: 24in)
American Kb Swing ‘heavy’ (Health: 35lb/ Athletic*: 53lb/ Performance: 70lb)
Pistol (Health: single leg sit-to-stand)
Row (Cal)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 230 – 330 reps, about 70 reps per round. Scale Up: 24/30in box, 26/35lb weighted pistols
Compare to: NEW WORKOUT!
Coaching Tips: You can start on any movement, but they must be performed in the order written. Box jumps should be jump up step down. Only use the ‘heavy’ kb for swings if you have the shoulder mobility to get it overhead without compromising form. If you want to ‘add weight’ to the pistol (so you can accomplish them), feel free to ‘scale up’ (just use as small of load as possible to keep you balanced).
Optional ‘Cash Out’ or Hypertrophy: None.
“By the Numbers” Book References: Box Jump p. 351, Kettlebell Swing p. 277, Pistol p. 453, Rowing p. 142