Vodka on the Rocks

Thursday – March 8, 2018 – 180308
Context: Practice – Breathing and bracing during movements like thrusters and kb swings
Dynamic Warm Up Option: 3 rounds: 8 ring rows, 8 push-ups, 8 goblet squats, 2 crab bridges, 2 inch worms, then 3 sets of 5 with an empty bar straight leg deadlifts, hang power snatch, rack press behind the neck, overhead squat
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working on kipping drills, focused on kipping pull ups and bar muscle ups.
Strength: 5 x 1 Deficit Deadlift 10 of 12 (5 sets of 1 rep, same weight for each set, at 80-90% of max deadlift)
Super Set: 5 x 3 weighted strict pull-up (or progression)
Metabolic Conditioning: “Vodka on the Rocks”
6 minute AMRAP (As many rounds as possible)
6 Dumbbell Thrusters (Health: 15lbs, Athletic*: 30lbs, Performance: 45lbs)
12 ‘heavy’ Russian Kettlebell Swings (Health: 35lbs, Athletic*: 53lbs, Performance: 70lbs)
*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: January 15, 2017
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: 30s per side, side plank, 8 pull ups/ring rows, 30 double unders, OR 3 sets of 15 banded tricep push downs in a super set with 15 loaded glute bridges
“By the Numbers” Book References: Thrusters p. 357, Kettlebell Swings p. 277