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WORKOUT OF THE DAY

092516

Context: Practice
Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: 4 sets of 8 hip extensions or glute ham raises (these can be done on the floor with a partner holding the feet if needed)

Strength: 6×2 Push Press – 3 of 14 (6 sets of 2 reps, same weight across, approximately 70-80% of max).
Super Set: 6×3 Dumbbell Split Squat (6 sets of 3 reps, “across,” scale to the same challenge

Metabolic Conditioning: ” Peter and the Wolf
7 minute AMRAP

100m sprint (= 1 “rep)
2 ‘heavy’ kettlebell swings –American- (70lbs, 53lbs, 35lbs)
100m sprint (= 1 “rep)
4 ‘heavy’ kettlebell swings, 100m sprint (= 1 “rep)
6 ‘heavy’ kettlebell swings, 100m sprint (= 1 “rep)
8 ‘heavy’ kettlebell swings, 100m sprint

Etc. (until the time runs out, keep doing one sprint, and adding two reps to the kb swings).

Scaling Guide: 40-100 reps, (Finishing the 10s or more)

Compare to: April 22, 2016

Coaching Tips: Go with a heavier weight kettlebell than what you may actually use in a longer metcon. Try to do at least the first few rounds ‘RX’.  As the workout goes on and your form starts to degrade, don’t change kettlebell weight!  Just scale down to “Russian” height (stopping at eye level) for the later rounds. Sprint hard the first few rounds because the kettlebell swings are so short.  As the sets get larger, plan on slowing down the runs so that you get a bit more rest between each set of swings.  Maintain strict form on the swings with an upright torso (no tipping over!) and no ‘front raises’ with the shoulders.  If you want to ‘two hand kb snatch’ the bell overhead – go for it.  Just remember that the faster snatch style tends to pack an intensity wallop as well as blow your grip up.

Optional ‘Cash Out’:  7 wall ball, 7 burpees, AMRAP in 7 min

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