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Wednesday – October 3, 2018 – 181003
Context: Practice – Pacing the run so you can come right in and start the next round.
Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds: 8 reverse lunge steps, 8 push-ups, 8 goblet squats, 8 sit ups, 8 banded good mornings, 10-20m farmer carry
Mobility/Activation/Prehab: hip
Skill Practice Warm Up: Spend 10 minutes working up to a moderate thruster (70-80%) x 3, from the floor.
Strength: none
Super Set: none
Metabolic Conditioning: “Welcome to my Office”
For time. 5 rounds
10 Front Squats (Health: 45lbs Front Squats, Athletic*: 85lbs, Performance: 135lbs) or with 14 with DB (15/30*/45)
10 Supine Ring Rows (Health: feet on the floor)
15 Russian Kettlebell Swings (Health: 35lbs Front Squats, Athletic*: 53lbs, Performance: 70lbs)
400m Run
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 16 – 24 minutes, about 4 min per round. Scale Up: 105/155lb bar, 70/88lb kb
Coaching Tips: Front squats are from the floor (as usual). Try to get these done in one set for the first round or three. The supine ring rows will become challenging but keep the form legit and break them up more often. Arms straight on the Russian swing and try to make it feel like you are ‘throwing’ the kb away from you. Pace the run so you can come right back in and hit the rest of the stuff hard but run hard on the last 400m!
Compare to: September 22, 2017
Optional ‘Cash Out’ or Hypertrophy:  none
“By the Numbers” Book References: Front Squats p. 227, Ring Row p. 122, KB swing p. 277, Run p. 269