Context: Practice – Making a weight jump during the strength focus (how much?)
Dynamic Warm Up Option: 3 rounds: 8 ring rows, 8 push ups, 8 goblet squats, 2 crab bridges, 2 inch worms, then 3 sets of 5 with an empty bar straight leg deadlifts, hang power snatch, rack press behind the neck, overhead squat
Skill Practice: Spend 8 minutes working up to a challenging overhead squat x 3 out of the rack (80-90%).
Strength: 8×1 squat or split snatch – 7 of 12 (8 sets of 1 rep, same weight across at 80-90% of max)
Super Set: 8×3 weighed strict pull-up or progression (8 sets of 3 reps)
Metabolic Conditioning: “Get Krunked”
Overhead Squat (Health: 35lb front squat / Athletic: 65lb* / Performance: 95lb) or DBs front squat 15-14-13-12-11-10-9-8-7-6-5 (15lb / 30lb* / 45lb)
Lateral burpee over bar
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 11 minutes, about 4 minutes to finish the 8s. Scale Up: 85/135lb bar and bar facing burpees.
Compare to: December 17, 2017
Coaching Tips: Pace the burpees so you can try and do the overhead squats unbroken. If you can, use a more narrow grip to save the shoulders. Avoid using your arms as much as possible on the burpees also to save the shoulders. Move fast on the transitions, you should be dropping for your first burpee each round before the bar settles!
Optional ‘Cash Out’ or Hypertrophy: 30s per side, side plank, 30 cal row, 3 rounds, OR 3 sets of 12 single arm db press in a super set with 15 Bulgarian split squats