Sunday, September 29th
Context: Practice – Lateral movements should be a part of fitness
Dynamic Warm Up Option: Moscow KB warm up 2 rounds: 6 Halos per side, 8 Goblet Squats, 10 Boot Strappers, 12 Single Arm Presses (6 per side), 2 Crab Bridges, Quad Smash, Ankle Mob
Skill Practice Warm Up: None.
Strength: 6x3 Deadlift (no deficit) 7 of 11 (6 sets of 3 reps, same weight across, 75-85%)
Super Set: 6x5 Weighted Strict Pull-up or progression (6 sets of 5 reps, same challenge with all sets)
Metabolic Conditioning: “Cool Breeze”
3 rounds for time:
10 Deadlifts (Health: 35lb/ Athletic*: 85lb/ Performance: 135) or 12 with DBs (15lb/35lb*/50lb)
10 Back Squats (same) or 12 with DBs (same)
5 reps 20' out 20' back Lateral Shuffle (no line touch)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 - 9 minutes, about 2:15per round. Scale Up: 105/155lb bar.
Coaching Tips: Keep the bar close to the shins on the Deadlifts and an upright 'high bar' for the Back Squats to save the low back. If you know you can do more than one round unbroken, consider scaling up. The pace on the Lateral Shuffle should be fast to keep intensity up. Remember that there is no line touch with the hand, but one foot should cross the line for each rep to count.
Optional ‘Cash Out’ or Hypertrophy: 25 Cal Row, 25 Kipping Pull Ups, 25 Cal Row, OR 3 sets of 15 Single Arm DB Bent Over Rows in a super set with 15 Loaded Hip Extensions