Friday Workout of the Day

Friday – July 14, 2017 – 170714

Context:   Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working up to your max weighted pistol x 3 (or progression)

Strength: 3-2-2-2-1-1-1-1 split jerk or push jerk (increase weight with each set to max)

Super Set: none

Metabolic Conditioning: “Beat to Quarters”

In 9 minutes

Row (Health:800m / Athletic*: 1000m / Performance: 1200m)

then max rounds with the remaining time:

10 push press (Health:55lb / Athletic*: 85lb / Performance:135lb)

40′ single arm overhead dumbbell lunge (Health:15lb / Athletic*: 30lb / Performance: 45lb)

15 sit-ups

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

Scaling Guide: 2 – 4 rounds. About 4.5 minutes for the row, and then 1:30 per round after. Scale Up: 95/105 push press, 35/50lb db (or kb) walking lunge, 15 GHD sit ups

Compare to: NEW WORKOUT!

Coaching Tips: Pay attention to the different row distances, and do choose a distance that will take you longer than 4.5 minutes. Push the pace on the row, but you should be able to get right off and go into the push presses.  These are push presses and not jerks, so the hips/knees only get to bend once per rep. Switch arms as desired for the SA OH lunges. Sit ups can be regular or butterfly.

Optional ‘Cash Out’: 10 goblet squats, 10 Russian Kb swings, 5 burpees, 4 rounds.

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