Summer Shady

Wednesday – August 30, 2017 – 170830
Context:   Practice
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working on push up or muscle up progressions
Strength: 3-3-3-3-3-3 back or box squat (6 sets of 3 reps, increase weight with each set to max)
Super Set: 4-10 strict toes to bar (or progression) between each set
Metabolic Conditioning:Summer Shandy
For time – 5 rounds
15 American kettlebell swings (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
15 butterfly sit-ups
100m sprint
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 11 minutes, about 1:45 per round. Scale Up: 70/53lb kb and GHD sit ups
Compare to: May 7, 2017
Coaching Tips: Get through the first round at a good clip (unbroken). Make sure you aren’t rounding your back on bottom of the kettlebell swings, or hyperextending it at the top of the swings. Keep your chest up and do not bend the knees too much (it isn’t a squat). Use an abmat for sit-ups if you have them. Try to finish all the sit ups unbroken, and really sprint the runs. Break up the kb swings to moderate intensity and maintain quality form.
Optional ‘Cash Out’ or Hypertrophy: 10 db hang power cleans, 16 box step ups, 4 rounds, OR 3 sets of 10 single arm db bent over rows super set with 12 weighted step ups per leg
“By the Numbers” Book References: KB swing p. 277, Butterfly Sit-up p. 133, Run p. 269