small town girl

Thursday – March 07, 2019 – 190307
Context: Practice – Using the ‘bounce’ to get out of the bottom of a squat (who should do it and who shouldn’t).
Dynamic Warm Up Option: 3 rounds of 10 air squats, 10 ring rows, 10 kb swings, 4 ‘halos’ per side. Then 5,4,3,2,1 with an empty bar: hang squat clean, shoulder press, front squat
Mobility/Activation/Prehab: Hip
Skill Practice Warm Up: Spend 8 minutes working pistols and pistol progressions
Strength: 6×4 Front Squat -no box- 6 of 12 (6 sets of 4 reps, same weight across, 70-80% of front squat)
Super Set: 6×5 weighted strict pull up (or progression) (6 sets of 5 reps, same challenge with all sets)
Metabolic Conditioning: “Small Town Girl”
6 rounds for time
10 goblet squats (Health: 35lb/ Athletic*: 53lb/ Performance: 70lb)
10 kipping pull ups (10 ring rows)
5 round trip 20′ lateral shuffle, touch line each 20′
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 8 – 12 minutes, about 1:30 per round. Scale Up: 70/88lb squat, chest to bar pull ups
Compare to: July 27, 2017
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’ or Hypertrophy: 10 db thrusters, 20 cal row, 4 rounds, OR 3 sets of 15-20 banded tricep press downs in a super set with 3 10sec hold ‘ring outs’.
“By the Numbers” Book References: Pistol p. 453, Front Squat p. 227, Pull-up p. 258