White Marble

Wednesday – May 9, 2018 – 180509

Context: Practice – Front squats, db OH squats, and keeping the torso vertical.

Dynamic Warm Up Option: 100m run with med ball. Then 3 rounds of 10 air squats, 10 kb swings, 4 ‘halos’ per side. Then 5,4,3,2,1 with an empty bar: hang squat clean, shoulder press, front squat

Mobility: Hip

Skill Practice Warm Up: None

Strength: 2-2-2-2-2-2-2 Front Squat (7 sets of 2 reps, adjust load each set working up to a max or ‘strong effort’)

Super Set: 2-2-2-2-2-2-2 Weighted strict ring-dip or progression (7 sets of 2 reps, adjust load each set working up to a max or ‘strong effort’)

Metabolic Conditioning: “White Marble”

For time. 5 rounds.

12 single arm dumbbell overhead squat -switch arms as desired- (Health: 15lb / Athletic: 30lb* / Performance: 45lb)

80′ overhead dumbbell carry (same) or 20′ for two round trips

12 dumbbell deadlifts (same, two dumbbells)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 6 – 10 minutes, about 1:40 per round. Scale up to 53/35lb kb

Compare to: June 7, 2017

Coaching Tips: Switch arms as desired on the dumbbells. Hold the dumbbell so that the heel of the hand is touching one of the ‘heads’. Then rotate the dumbbell so that it’s center of mass is closer to being over your spine. Do not push off the leg with the other hand. Make sure you keep your back flat on the dumbbell deadlifts. Angle them down so that you don’t have to go so low!

Optional ‘Cash Out’: 16 suitcase lunge steps, 200m run OR 15 db bent over rows in a super set with 15 banded hamstring curls

“By the Numbers” Book References: OHS p. 300, Deadlift p. 151