Monday – June 4, 2018 – 180604
Context: Practice – Squat depth and hip anatomy (no butt wink).
Dynamic Warm Up Option: 3 sets of 10 ring rows, 10 walking lunge steps (total), 10 sit ups. Then 3 sets of 5 with an empty barbell: good mornings, back squat, behind the neck presses snatch width, heaving snatch balance
Skill Practice Warm Up: Spend 8 minutes working up to a challenging strict weighted ring dip (or progression)
Strength: 1-1-1-1-1-1-1 back squat (7 sets of 1 rep, adjust load each set working up to a max or ‘strong effort’) Test for next strength focus!
Super Set: none
Metabolic Conditioning: “Rugrats”
7 minute AMRAP (as many rounds as possible)
kipping ring dip (Health: 8 ring push-ups, Athletic: 8 reps*, Performance: 12 reps)
8 dumbbell ground to overhead (Health: 15lb / Athletic:30lb* / Performance: 45lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds, about 1:45 per round. Scale Up: 2/4 muscle ups instead of ring dips, 35/50lb dbs.
Compare to: NEW WORKOUT!
Coaching Tips: Practice your kipping ring-dip ahead of time so you have the technique down. If you get stuck on ring-dips, drop the quantity of reps in the set so you can keep moving. Only go to assisted ring-dips or ring push-ups as a last resort. Keep the back flat on the dumbbell ground to overhead. Only one head of each dumbbell must to touch the ground for each rep. You can perform these as a ‘two handed snatch’ or as a ‘clean and jerk’
Optional ‘Cash Out’ or Hypertrophy: 10 db bent over rows, 10 burpees, 4 minutes, OR 3 sets of 12 db bent over rows in a super set with 12 db single leg deadlifts
“By the Numbers” Book References: Ring dip p. 363, Butterfly sit-ups p. 133