Rock You Fast

Wednesday – February 7, 2018 – 180207

Context: Practice – Keep the form legit by doing smaller sets

Dynamic Warm Up Option: 3 rounds of bear crawl 40-60 feet, 2 crab bridges, 3 inch worms, 10 push-ups, 10 sit ups, 10 air squats

Mobility: Ankle

Skill Practice Warm Up: Spend 8 minutes working on kipping drills, focused on kipping pull ups and bar muscle ups.

Strength: none

Super Set: none

Metabolic Conditioning: “Rock You Fast

4 rounds – AMReps (as many reps as possible)

1 min ‘heavy’ American kettlebell swing (Health: 35lbs / Athletic: 53lb* / Performance: 70lb)

1 min ‘high’ box jump (Health: 20” / Athletic*: 24” / Performance: 30”)

1 min pistols (either leg)

1 min toes-to-bar

1 min sled push (20′ = 1 rep), (Health: +0, Athletic: +50lb*, Performance: +90lb)

1 min rest

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

Scaling Guide: 250 – 350 total reps, about 75 per round. Scale Up: 88/70lb kb, 36/30″ box, 35/26lb pistols

Compare to: January 26, 2017

Coaching Tips: You can start at any movement, but you must go in order (except for the rest). For example, if you start on toes to bar, you’ll go all the way through pistols before resting. If you start on high box jumps, you’ll end on kb swings before resting, etc. Do not go all out on the first round. Be conservative and plan on hitting more reps on round 2 and 3. After the first round, you should know what movements you can get the most reps on and you should maximize your reps on that movement. Conversely, if a movement leaves you completely blow up, pace that one a bit slower to get more reps on everything else (probably true for the sled pushes more than anything else). Take your time on the high box jumps and don’t do reps that may cause a spill.

Optional ‘Cash Out’ or Hypertrophy:  none

“By the Numbers” Book References: Kettlebell swing p. 277, Box Jump p. 351, Pistol p. 453, T2B p. 434