Sunday, July 14th
Context: Practice – The importance of pacing on the earlier rounds.
Dynamic Warm Up Option: 2 sets of 10 push up into downward dog, 10 sit ups, 10 ring rows, then 3 sets of 5 with a kettlebell: straight leg deadlift, goblet squat, Russian swing, reverse lunge step (5 per side)
Skill Practice Warm Up: Spend 8 minutes working on toes to bar or GHD sit up progressions.
Super Set: none
Metabolic Conditioning: “Pre Game”
AMRAP in 15 min with a "Rolling Start"
10 Hang Power Cleans (Health: 15lb dbs, Athletic*: 65lb, Performance: 95lb) or with DBs (15lb, 30lb*, 45lb)
6 Barbell Reverse Lunges (alternating, 3L/3R) (same)
40 Double Unders (Health: 10 sets of 4 singles plus one double attempt)
Rolling Start: Perform no more than 3 rounds in the first 6 minutes. If you finish 3 rounds, you must wait until min 6 to keep going. Count these rounds as part of the total.
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 - 9 rounds, about 2 min per round. Scale Up: 85/135lb bar.
Coaching Tips: Make sure you use your hips to get the bar up (don't reverse curl it) and be sure to finish each rep at the top when going fast. Keep the chest up on the lunges and do not step back too far. The knee must kiss the floor. Hands should stay close on the double unders. Go for bigger sets when you are fresh but slow these down if you need a break from the cleans and lunges.
Optional ‘Cash Out’ or Hypertrophy: 60s side plank, 60s db thrusters, 3 rounds, OR 3 sets of 12 single arm db bench press in a super set with 15-20 loaded hip extensions