Thursday – November 8, 2018 – 181108
Context: Practice – Push yourself to go ‘higher’ and ‘heavier’ than you might normally go (at least for the first round or two).
Dynamic Warm Up Option: 200m run with medball or 2 min jump rope, then 3 rounds of 8 squat jumps, 8 push-ups, 5 deadbug extensions (each side), 5 Spiderman lunges (each side). Then 5,4,3,2,1 of each with an empty bar: deadlift, hang power clean, front squat, push press, back squat
Skill Practice: Spend 10 minutes working up to a challenging bar complex: deadlift, hang power clean, front squat, push press, back squat. OR stay at a light weight and add one rep to each movement each round (Round 2 would be 2 deadlifts, 2 hang power cleans, etc.)
Super Set: none
Metabolic Conditioning: “Rocky Bulldog”
For time. 5 rounds
6 high box jumps (Health: 20” / Athletic*: 24” / Performance: 30”)
8 back squats (Health: 55 / Athletic*: 85lb / Performance: 135lb) 12 with DBs (20, 35*, 50)
10 lateral burpees over bar
200m run or 40 single unders, 4 reps of 20′ (6m) out and back shuttle no line touch
1 minute rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 14 – 20 minutes, about 3.5 min per round including the rest. Scale Up: 30/36in box, 105/155lb bar.
Compare to: July 25, 2018
Coaching Tips: Because of the rest, consider doing the first round or two with a more challenging progression on the box jumps and barbell. Try to do the back squats unbroken, and a high bar-upright torso- is going to be best for most folks. Really go hard on the burpees and the run because of the rest!
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Box jump p. 351, Back squat p. 171, Burpee p. 415, Run p. 269