Friday Workout of the Day

Friday – July 21, 2017 – 170721

Context: Competition

Mobility: Hip

Skill Practice Warm Up: None  (list of fun games to play here)

Strength: 6 x 2 Front BOX squat – 5 of 15 (6 sets of 2 reps, same weight across, approximately 60 – 70% of front squat). Video Here.

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: “Carjacked“

For time.

12 shoulder presses (Health: 35lbs, Athletic*: 53lbs, Performance: 95lbs)

400m run

12 push presses (same)

200m run

12 push jerks [or shoulder to overhead anyhow] (same weight)

100m run

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

Scaling Guide: 4 – 7 minutes. Scale Up: barbell weight 75/115lb

Compare to: September 27, 2016

Coaching Tips: The load should be such that you can’t do the first round unbroken (maybe 2-3 sets). Make sure those shoulder/strict presses are legit and there is no hip/leg involvement. Keep the core tight! Go hard on the sprints, they are not supposed to be ‘jogs’. The push presses and jerks may be broken up due to fatigue/intensity, but not due to strength.

Optional ‘Cash Out’: 30s plank, 25 cal row, 5 min.

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