Wednesday – June 7, 2017 – 170607

Context: Practice

Mobility: Hip

Our first 9:30AM class was a hit! 9:30AM classes are added to the schedule on Wednesdays and Fridays for the summer.

Skill Practice Warm Up: None

Strength: 2-2-2-2-2-2-2 Front Squat (7 sets of 2 reps, increase weight with each set to max)

Super Set: 2-2-2-2-2-2-2 weight ring dips or progression

Metabolic Conditioning: “White Marble”

For time. 5 rounds.

12 single arm dumbbell overhead squat (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: NEW WORKOUT!

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 db 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 db deadlifts. Angle them down so that you don’t have to go so low!

Optional ‘Cash Out’: 16 suitcase lunge steps, 200m run