140517 Sat – Another great party in Benicia
The Benicia barbecue was (another) huge success!
Mobility: Shoulder Mobility.
Skill Practice Warm Up: None.
Workout: Squat Snatch
7 x 1 (7 sets of 1 reps “across,” the same weight for all sets)
Super Set: Ring Dips. Perform 3-5 reps of ring dips (or muscle ups) between each set of snatches.
Metabolic Conditioning Workout: “Pea Gravel” – In 7 minutes
100m sandbag carry (Advanced: Large bag with red tape 80lbs, Intermediate*: Small bag with red tape 60lbs, Novice: small bag no tape, or 30lb medicine ball)**
Then Max rounds in the remaining time:
10 dumbbell push presses (Advanced: 45lb, Intermediate*: 30lb, Novice: 20lb)
15 box jumps (Advanced*: 24″, Intermediate: 20″, Novice: 12″)
**Alternatively, 45lb/30lb dumbbell farmer carries can be used.
Scaling Guide: 3 – 7 rounds
Coaching Tips: Try and clean the sandbag right up to your shoulder and then get it on your back quickly to get your 100m sandbag buy out of the way. For the push presses, make sure you finish with the dumbbells over your shoulders (versus out in front). Be careful about letting your knees slide forward on the dip drive of the push press (it isn’t good for them)! Remember to do jump up – step downs on the box jumps.
Compare To: 2012 – 11 – 28