Tuesday – June 27, 2017 – 170627
Context: Practice
Mobility: Hip
Skill Practice Warm Up: None
Strength: 7 x 1 Front BOX squat – 1 of 15 (7 sets of 1 rep, same weight across, approximately 50 – 60% of front squat).
Super Set: 7 x 3 weighted strict pull up -or progression- (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Ferrari Dino 246″
For time – 4 rounds
6 Overhead Squats (Health: 55lbs Front Squat, Athletic*: 65lbs, Performance: 115lbs)
8 Toes-to-Bar
12 Wall Balls (Health: 10lbs/8ft, Athletic*: 14lbs/9ft, Performance: 20lbs/10ft)
100m Sprint
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 10 Minutes. Scale Up: 135/85 and 30/20 Wall Ball
Compare to: September 14, 2015
Coaching Tips: Squat snatching the OHS does count as one rep of overhead squat. Try and do this one as ‘unbroken’ as possible and make sure you hustle between movements. A lot of time can be lost if you ‘stroll’. Make sure the 100m sprint doesn’t turn into a ‘jog’.
Optional ‘Cash Out’: 8 db squat cleans, 20 cal row, 3 rounds.
When your hair wants to lift too!
