Saturday, August 31st
Context: Mental Toughness – Push through burpees as fast as you can, even though the sets are getting larger
Dynamic Warm Up Option: 3 sets of 10 goblet squats, 10 push-ups with shoulder tap, 10 KB swings, 10 scap pull ups, 2 crab bridges. Then 5,4,3,2,1 with an empty bar: hang power snatch, rack jerk behind the neck, overhead squat
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) Overhead Squat with a 2 second pause at the bottom.
Super Set: None.
Metabolic Conditioning: “Bull Twinkies”
AMReps in 20 min with a Partner:
10 Synchronized Overhead Squats (Health: DB front squat 15lbs, Athletic*: 85lb, Performance: 135lbs) or 16 single arm DB OH squats (15lb, 35lb*, 50lb)
10 Double DB Bent Over Row - EACH (Health: 15lb, Athletic*: 30lb, Performance: 45lb)
8, 16, 24…etc. Increase by 8. Burpees Facing Bar (one person working at a time) -no stepping up from the floor for 'Performance'
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 84 - 160 (finishing the 16 burpees to finishing 24).
Coaching Tips: Squat snatch it from the floor if you can. Try to do these unbroken (or only resting on the back) if you can. Keep the back strict on the rows, no bouncing or 'kipping'. Push the pace on the burpees in the earlier rounds, but slow them down a bit once the volume adds up. Always finish with a fast pace because of the rest.
Optional ‘Cash Out’ or Hypertrophy: With a partner, 30 cal Row, 30 Russian KB Swings, 3 rounds OR 3 sets of 20-30 Banded Face Pulls in a super set with 15 Loaded Glute Bridges