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WORKOUT OF THE DAY

020616

Context: Practice
Mobility: Shoulder (playlist video here)

Strength: 7×1 Squat Clean or Pause Clean – 10 of 14 (increase weight from Wednesday – approximately 90% of max, 7 sets of 1 rep, “across,” same weight for each set)
Super Set: 7×3 half kneeling single arm dumbbell/kettlebell shoulder press (7 sets of 1 reps, “across,” same weight for each set). Instructional video here.

Metabolic Conditioning: “Short Changed”

6 minute AMRAP (as many rounds as possible)

60’ dumbbell overhead walk – one dumbbell in each hand-  (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)
1 dumbbell front squat – one dumbbell in each hand- (same weight)
60’ dumbbell overhead walk (one time)
2 dumbbell front squats
60’ dumbbell overhead walk (one time)
3 dumbbell front squats…
… Continue until the time runs out.

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

Scaling Guide: 40-80 ‘reps’ (each 60’ db OH walk is one rep).

Log your results online by clicking here.

Coaching Tips: Walking 30’ out, then 30’ back may be easier to fit in large classes. Try to bank up the short rounds early on, then rest during the larger rounds of squats.  Doing large sets of squats then resting before walking is not the best strategy.  It will make you more sore, and be slower overall. Break up the larger sets of squats into smaller sets with shorter rests. Over compensate on the squats for depth on later rounds! Your legs will be telling you that you are ‘below parallel’ but your legs will by lying to you! Keep your abs tight when doing the carries, and if you are someone with a lot of shoulder issues, spend some extra time mobilizing them before this workout!

Optional ‘Cash Out’: 10 ring rows, 15 box jumps, 20 sit-ups, 2 rounds

STRENGTH PROGRAM

02/03-02/04

1. Press – 5×5 @30×1

2. a) Dips – 3×8 @ 21×1

b) Chinups – 3×6 @ 21×2

3. 200 Midline (include hip extension)

Strength Programming week of 01/24/16

1/25-1/26
Clean – 6×2 @ 90%
a) HSPU (strict) 7×5
b) Glute Ham Raises 5x 10-15 (add weight if able)
Farmers Carries – AHAP for 3 lengths

1/27-1/28
Bench Press 3×3 @ 3RM
5×12@ 65% 3RM
Weighted Pull-ups – 5×5 AHAP
Buddy Prowler Pushes – 7x each AFAP

1/29-1/30
B. Squat – 8×1 @ 95%
R. Hyper – 5x 10 @ 60% 1RM B Squat
Sled/Prowler pulls (+90#/+50#) AFAP x5

Strength Programming Week of 01/17/16

1/18-1/19
B. Squat – 6×1 @ 95%
Single arm landmine press – 5×10 @ a challenging weight
Sled/prowler pulls – AHAP x 3

1/20-1/21
Deadlift – 5RM
Push Press – 3RM | Push Jerk – 3RM
BB Row – 3×6 AHAP (across)
Farmer Carries – AHAP (down and back)

1/22-1/23
Press 5×3 @ + 5# from 1/13-14
F. Squat – 5×3 @ 90% RM
Prowler Pushes – (ascending) – add 30# until unable to push 1 length

 

STRENGTH PROGRAM

02/03-02/04

1. Press – 5×5 @30×1

2. a) Dips – 3×8 @ 21×1

b) Chinups – 3×6 @ 21×2

3. 200 Midline (include hip extension)

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