Friday, August 16th
Context: Practice – Russian swings vs American aka “Freedom” swings
Dynamic Warm Up Option: 3 sets of 5 push-ups, 5 air squats, 5 deadbug extensions (each side), 5 spiderman lunges (each side). Then 5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle clean, push jerk, front squat
Skill Practice Warm Up: None.
Strength: 4x3 and 4x2 jerk or push press (4 sets of 3 reps, then 4 sets of 2 reps, same weight across, 80-90%)
Super Set: 8x5 db split squat (8 sets of 5 reps, each side, same challenge with all sets)
Metabolic Conditioning: “Heavens to Betsy”
AMRAP in 10 min with a partner, one person working at a time
16 jerks (Health: 45lb/ Athletic*: 85lb/ Performance: 135lb) or 16 push press with dbs (20lb/35lb*/50lb)
40' walking lunge (together)
32 American Kb swings (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 - 5 rounds, about 2.5 minutes per round. Scale Up: 105/155lb bar and 53/70lb kb.
INDY VERSION: 6 jerks, 40' lunge, 12 kb swings, 8 min AMRAP
Coaching Tips: Plan on breaking the jerks up into small, fast, sets. Keep in mind that both partners must complete the lunges together. Keep the back flat on the kb swings, and stay near your partner for fast transitions.
Optional ‘Cash Out’ or Hypertrophy: 10 bent over db rows (two hand), 12 burpees, 4 min, OR 3 sets of 12 single arm db bent over row in a super set with 15 db bench press (two hand)