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Wednesday 170830

Mr. Heurung looking all gymnasty!

Context: Practice

Skill Practice Warm Up: Spend 8 minutes working on push up or muscle up progressions

Strength: 3-3-3-3-3-3 back or box squat (6 sets of 3 reps, increase weight with each set to max)

Super Set: 4-10 strict toes to bar (or progression) between each set

Metabolic Conditioning: “Summer Shandy

For time - 5 rounds
15 American kettlebell swings (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
15 butterfly sit-ups
100m sprint or 20' out and back 'shuttle' run (no line touch) x 6

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 6 - 11 minutes, about 1:45 per round. Scale Up: 70/53lb KB and GHD sit ups

Compare to: May 7, 2017

Coaching Tips: Get through the first round at a good clip (unbroken). Make sure you aren't rounding your back on bottom of the kettlebell swings, or hyperextending it at the top of the swings. Keep your chest up and do not bend the knees too much (it isn't a squat). Use an abmat for sit-ups if you have them. Try to finish all the sit ups unbroken, and really sprint the runs. Break up the kb swings to moderate intensity and maintain quality form.

Optional ‘Cash Out’ or Hypertrophy: 10 db hang power cleans, 16 box step ups, 4 rounds, OR 3 sets of 10 single arm db bent over rows super set with 12 weighted step ups per leg