Wednesday – August 16, 2017 – 170816
Skill Practice Warm Up: None (list of fun games to play here)
Strength: 6 x 2 Front BOX squat
Super Set: 6 x 4 weighted strict pull up -or progression (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Whispering Viking”
7 minute AMRAP (As many rounds as possible)
14 American Kettlebell swing (Health: 26lb / Athletic: 35lb*/ Performance: 53lb)
7 shoulder press (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
40′ single arm farmer carry (aka “suitcase carry”) – with same kettlebell (Health: 26lb / Athletic: 35lb*/ Performance: 53lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds, about 1:30 per round. Scale Up: 70/53lb kb and 7 strict HSPU instead of shoulder presses
Compare to: October 18, 2016
Coaching Tips: Using the ‘two hand snatch’ style of kettlebell swing may work for some, but the press out at the top may affect the presses in later rounds. A more ‘traditional’ arc swing (for kettlebell swing) is probably better for most. Be very deliberate with the trunk and avoid hyper extension of the lumbar on the kettlebell swings and the presses. Focus on upright posture, shoulders back during the farmer carries. The farmer carries will act as an active recovery for you to catch your breath, so push the intensity on the swings and presses.
Optional ‘Cash Out’: 10 push ups, 10 box step ups, 200m run, 3 rounds
“By the Numbers” Book References: KB swing p. 277, Press p. 199