Friday, July 5th
Context: Practice – General guidelines for lifting: 1-3 reps is maximal strength/power development, 4-8 reps is strength and hypertrophy, 9 – 15/20 reps is for hypertrophy
Dynamic Warm Up Option: "St Petersburg" Kb Warm Up Flow - 100' suitcase carry each arm, 100' oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack or overhead squat, 30s floor scap stretch, 30s psoas so good stretch -
Skill Practice Warm Up: None.
Strength: 4x6 back or box squat (4 sets of 6 reps, same weight across, 75-85%)
Super Set: 4x7 half kneeling single arm db press (4 sets of 7 reps, each side, same challenge with all sets) Video Here
Metabolic Conditioning: “Watermelon Soup”
AMRAP in 8 minutes
100 ft OH kb walk (Health: 26lb, Athletic*: 35lb, Performance: 53lb), switch arms as desired
6 left, 6 right pistol or box step up (12 / 20* / 24 inches)
15 sit ups
200 ft run/sprint
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3.5 - 6 rounds, about 2 minutes per round. Scale Up: 53/70lb kb, GHD sit ups
Coaching Tips: Take your time on the OH carries and push the pace on the rest if you want to go 'hard'. Drive hard through the heel on the pistols to activate more glute. Try to 'sprint' the runs (rather than jog).
Optional ‘Cash Out’ or Hypertrophy: 10 push-ups, 15 Kb swings, 4 min, OR 3 sets of 15 single arm db bench press in a super set with 12 single leg deadlifts