Thursday, July 25th
Context: Practice – At the end of a ‘for quality’ workout, it is okay to be tired, but you should recover quickly and feel better than you did before you started.
Dynamic Warm Up Option: 3 sets of 2 crab bridges, 3 inch worms, 30s plank, 8 squat jumps, then 5,4,3,2,1 with a KB, Russian swing, front rack reverse lunge (each side), single arm shoulder press (each side)
Skill Practice Warm Up: Spend 10 minutes working on Barbell/Yoke Carries 50'. Aim to get 5-7 'sets'.
Super Set: none
Metabolic Conditioning: “Wellspring”
5 Rounds - 1 min per Station, FOR QUALITY (not Reps)
Min 1: Single Arm DB Shoulder Press (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)
Min 2: Med Ball Sit Up
Min 3: Suitcase Reverse Lunge Step (Health: 18lb/ Athletic*: 35lb/ Performance: 53lb) -alternate legs, switch arms as desired)
Min 4: Side Plank (alternate as desired)
Min 5: Row
Min 6: Rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: Use a slow and deliberate pace. Shoot for 10-20 reps for each movement (except for side planks).
Coaching Tips: You may start on any movement, but you must go in the order written. Stay strict on the shoulder presses and switch sides often. The medball must touch the ground above your head each rep. Keep good posture on the reverse lunges (no rounding the shoulders). Alternate every 10-30s on the side plank. Go hard on the row if that is where you are finishing and you want to get more intensity out of the workout.
Optional ‘Cash Out’ or Hypertrophy: 16 DB Hang Power Snatch, 35 Double Unders, 4 minutes