Saturday, June 29th
Context: Practice – When your partner is ‘waiting’ make sure you hustle, and make sure you don’t do too much
Dynamic Warm Up Option: Coaches Choice
Skill Practice Warm Up: Spend 8 minutes working on barbell lunges (front, back or overhead). Lunge out 50' (or 25' out and 25' back) using progressively more challenging loads or more challenging variations. Plan on doing at least 3-5 'sets'. Share bars to reduce how much space is needed!
Super Set: none
Metabolic Conditioning: “Mawwiage”
AMRAP in 20 min - with a partner
20 toes to bar - partner must be in hang
20 db box step ups (Health: 12in/15lb, Athletic*: 20in/20lb, Performance: 24in/30lb) - partner must be in plank
20 box jumps (Health: 12”/ Athletic*: 20”/ Performance: 24”) - alternate with partner (10 each)
20 db hang squat cleans (Health: 15lb/Athletic*: 20lb/Performance: 30lb) - partner rests
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 - 6 rounds, about 4 minutes per round. Scale Up: 12 bar muscle ups instead of toes to bar, 30/45lb db.
INDY VERSION: AMRAP in 20 min, 10 toes to bar, 10 db step ups, 10 box jumps, 10 db hang squat cleans, 30s rest.
Coaching Tips: Make sure you talk to your partner so you have a plan for who is going to do more or less of each movement and you are coordinated on the switch offs. Do the t2b in small sets because of the extra stress on the grip due to the hang. Take your time on the db box step ups (these can get sketchy when you are tired). Alternate on the box jumps (so both people have to do 10, use separate boxes if necessary). Make sure you stand all the way up before lowering the dbs on the hang squat cleans.
Optional ‘Cash Out’ or Hypertrophy: 2 min row, 60 second plank, 2 min row, OR 3 sets of 15 db curls in a super set with 15 loaded glute bridges