Thursday, October 3
Context: Competition – Using strategy to get the highest score
Dynamic Warm Up Option: 3 rounds of Bear Crawl 40-60 feet, 5 Deadbug Extensions (each side), 10 Air Squats, 10 Ring Rows, 10 push-ups. Then 3 sets of 5 with an empty bar: Hang Muscle Clean, Reverse Lunge (5L/5R alternating), Shoulder Press
Skill Practice Warm Up: Spend 8 minutes working on HSPU and progressions
Super Set: None.
Metabolic Conditioning: “'Sisyphus' Stone”
4 rounds for 'reps' (FGB Style, but count 'combos')
2 min max rounds (each 'round' counts as one 'rep'):
Kipping Ring Dip (8 Ring Push-ups, 6 reps*, 8 reps)
8 DB Hang Power Cleans (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)
2 min max rep Burpee Broad Jumps - 25''
You must start this rep with a burpee and your hands must be behind the line to begin.
2 min Rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 20 – 35 'reps', about 8-10 total “reps” per round.
Coaching Tips: You must complete the movements in order. 1 combo of 8 Ring Dips and 8 DB Cleans counts as one 'rep'. One combo of 25' out and 25' back counts as one 'rep'. Use Kipping Ring Dips from the beginning. Make sure you use good hip extension on the DB Hang Cleans so you aren't using all arms. And make sure you stand up all the way at the top to finish the rep. Make sure you pace the Ring Dips and Cleans to move consistently for 2 minutes (and 4 rounds). Push hard on the BBJ because of the 2 minute rest.
Optional ‘Cash Out’ or Hypertrophy: None.