Thursday – April 5, 2018 – 180405
Context: Practice – Using your abs on squats and other movements.
Dynamic Warm Up Option: Coaches Choice – (Click here for fun warm up game ideas)
Mobility: Hip
Skill Practice: Spend 6 minutes performing 3 sets of 5 ‘ring outs’ with a 3 sec pause at full extension (think ab wheel with the rings). Keep the feet on the floor and adjust the ring height and foot position to make these ‘doable’.
Strength: 7×1 Squat clean 6 of 11 (7 sets of 1 rep, same weight across, 80-90% of max)
Super Set: 7×3 half kneeling single arm dumbbell press Video Here
Metabolic Conditioning: “Stan” (squat only Fran)
For time. 21 – 15 – 9
Front Squat (Health: 35lb / Athletic*: 65lb / Performance: 95lb)
Kipping Pull-up
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 2:30 – 7 minutes (scale up two 45lb/30lb dumbbells)
Compare to: October 4, 2016
Coaching Tips: Plan on breaking up the 21 squats at least once.  Only do the 21 unbroken if you think you can do the whole workout unbroken.  Be sure to keep an upright torso and maintain a good rack position.  Drive through the heels and maintain good knee positioning (track the feet and don’t let them cave in).  For the pull ups, drop off the bar often to prevent possible hand tears.
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 15 banded good mornings
“By the Numbers” Book References: Front Squat p. 227, Pull-up 192