Small Town Girl & Frank’s 5K

Frank’s 5K is Saturday, Aug 12th at 7:30am.  The 5K event is free to members and friends and family.

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Thursday – July 27, 2017 – 170727
Context:   Practice
Mobility: Hip
Skill Practice Warm Up: Perform 3 sets of hollow rocks, use a variation that will allow you to do 30-60 seconds.
Strength: 7 x 1 Front squat (work to a heavy single)
Super Set: 7 x 3 weighted strict pull up -or progression (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning:Small Town Girl
6 rounds for time.
10 goblet squats (Health: 35lb / Athletic: 53lb* / Performance: 70lb)
10 kipping pull-ups
5 round trip 20′ lateral shuffle, touch line each 20′
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 10 minutes, about 1:20 per round. Scale Up: 70/88lb squat, chest to bar pull ups
Compare to: NEW WORKOUT!
Coaching Tips: Try to do this as unbroken as possible. Make sure you are thoroughly warmed up ahead of time so you can go full speed from the beginning. Keep the chest up on the goblet squats. Push the pace on the lateral shuffles to keep the intensity up, don’t get lazy on these!
Optional ‘Cash Out’: 10 db thrusters, 20 cal row, 4 rounds
“By the Numbers” Book References: Front squat p. 227, Kipping Pull-up p. 258, Run p. 269