backhoe

Saturday – February 09, 2019 – 190210

Context: Mental Toughness – Do not pace the metcon, go all out from the beginning

Dynamic Warm Up Option: Coaches Choice

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: None.

Strength: 5-5-5-5-5 Bench press or floor press (5 sets of 5 rep, adding weight each set if possible)

Super Set: 7-7-7-7-7 db split squat (5 sets of 7 reps on each side)

Metabolic Conditioning: “Backhoe”

5 rounds for time

8 db hang power cleans (Health: 20lb/Athletic*: 30lb/Performance: 45lb)

8 db push press (same)

8 round trip run 20′ forward, 20′ backward

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

Scaling Guide: 6 – 10 min, about 2 min per round. Scale Up: 53/35lb kbs,

Compare to: July 22, 2018

Coaching Tips: Keep the dumbbell path close to the body and don’t let them drift way out in front (turning it into more of a curl). Be sure to use a good hip drive on the push presses. For the forward backward runs, push the pace on the sprint going forward and be more careful on the backward run so you don’t trip!  When you transition from backward to forward, avoid a big explosion and stressing out your Achilles/calf (explosive change of directions here can cause a calf strain).

Optional ‘Cash Out’ or Hypertrophy: 60s plank, 2 min row, 2 rounds, OR 3 sets of 20-30s L sit in a super set with 15 banded good mornings

“By the Numbers” Book References: Bench Press p. 250, Power Clean p. 368, Push Press p. 292