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WORKOUT OF THE DAY

072316

Context: Practice
Mobility: Hip (playlist video here)

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

Strength: 7×2 back squat – 9 of 13 (7 sets of 2 reps, same weight across, approximately 85-95% of max).
Super Set: 7×4 half kneeling single arm dumbbell/kettlebell shoulder press (7 sets of 4 reps, “across,” same weight for each set). Instructional video here.

Metabolic Conditioning: “Black Mamba“
For Time.  With a PARTNER, one person working while the other rests. Split work up as desired.

100 double unders
20 squat snatches (115lb / 75lb / 55lb power snatch + oh squat)
100 double unders
30 power clean and jerks (same)
100 double unders

Scaling Guide: 9 – 12 minutes

Coaching Tips: Split up the reps to play to your strengths. If evenly matched with your partner, do small sets and switch off often. For the snatches, keep the hips low on the first pull and fight to keep an upright torso. Power snatch to overhead squat is acceptable. For the jerks, be sure to get a good dip-under to save the shoulders. Efficient double unders (arms at sides, very little knee bend if any at all), will pay off in the later sets.

Optional ‘Cash Out’: 60s plank, 15 wall ball, 3 rounds

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