Wednesday – March 13, 2019 – 190313
Context: Practice – Make sure you are resting enough between sets (2:30-3:30 between each set of squats)
Dynamic Warm Up Option: 2 min jump rope or 400m run, then 2 rounds of 10 air squats, 2 crab bridges, 2 inch worms, 5 push-ups. Then 5,4,3,2,1 of straight leg deadlift, hang power clean, shoulder press, thruster
Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions.
Strength: 5×3 Front Box Squat 8 of 12 (5 sets of 3 reps, same weight across, 60-70% of front squat)
Super Set: 5×5 weighted strict pull up (or progression) (5 sets of 5 reps, same challenge with all sets)
Metabolic Conditioning: “Vodka on the Rocks”
AMRAP in 6 min
6 db thruster (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)
12 ‘heavy’ Russian kb swing (Health: 35lb/ Athletic*: 53lb/ Performance: 70lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4-8 rounds, about 45s per round. Scale Up: 35/50lb dbs and 70/88lb kb.
Compare to: December 26, 2018
Coaching Tips: Try to do the thrusters unbroken or in two sets. Keep your chest up, and make sure that your abs stay tight (so that your back is protected). Think about ‘pulling’ the dumbbells down so you are working with gravity rather than trying to slow it down. The Russian kettlebell swings are going to be a bit heavy, but this is a good workout to try a “new” weight (a kettlebell weight that is heavier than you usually use). Break these up as soon as your form starts to slip. Don’t try and get away with questionable form for a single rep!
Optional ‘Cash Out’ or Hypertrophy: 25 cal row, 12 burpees, 5 minutes, OR 3 sets of 12 db bent over rows in a super set with 15 loaded glute bridges
“By the Numbers” Book References: Ring Dip p. 363, Muscle Up p. 478, Front Squat p. 227, Pull-up p. 192, Thruster p. 357, Kettlebell Swing p. 277