There's an opportunity here to give Charlie the business about standing around while Curt is hard at work, but we'll just let it slide this time;)
Context: Practice – Make sure every squat is all the way down, and full lockout at the top
Skill Practice Warm Up: Spend 8 minutes working on barbell carries (front, back or overhead). Walk out 20' and 20’ back using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 'sets'. Share bars to reduce how much space is needed!
Metabolic Conditioning: “Ain’t No Grave”
For time. 4 rounds
6 Front Squat (Health: 55lb / Athletic: 85lb*/ Performance: 135lb)
12 broad jump (Health: 3ft / Athletic*: 4ft / Performance: 4ft)
20 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 13 - 20 minutes, about 4:00 per round including the rest. Scale Up: 155/105lb bar and either 30/20lb wall ball or 11ft/10ft if you don’t have heavy wall balls.
Compare to: April 5, 2017
Coaching Tips: Squat cleaning the rep of the squat sets count as a rep so do that if your form is good. For the toes to bar, point the toes to get more range of motion through the posterior chain (as opposed to keeping the ankles at 90 degrees and possibly missing the bar). Most people will want to just set up a 4' gap to jump across (turning completely around each rep), but if you can, you can set up a 'square' and only turn 90 degrees to make the broad jumps go a bit faster. For the wall ball, hold the ball on the bottom and use as much 'wrist flip' as possible so you don't have to extend the arms completely overhead each rep. Try and complete these in big sets since there is a minute rest each round.
Optional ‘Cash Out’ or Hypertrophy: none