Mobility: Hip Mobility.
Skill Practice Warm Up: None
Strength Workout: Back or Box Squat – Session 4.
This will be our strength cycle for the next 6 weeks, it is best to stick with either Back or Box Squats for the whole cycle as opposed to switching between the two. Just like the front box squats we have done in the past the goal is to go as low as possible, we want this to help your olympic lifts. The weight should be much less than your back squat (Think 50%) As you work up in weight it should never be so heavy that you might have to bail. Do not drop the bar on the box, besides being dangerous it will bend the bar and you will have to buy a new one for the gym.
6 x 3 (6 sets of 3 reps, “across,” same weight for each set)
Stick to what you did on Tuesday or if you missed the last session Start at 70% – 75% of your max squat if you know what that is (Check BTWB HERE), if you don’t know start conservative and make sure your form is on point.
Superset: Half kneeling single arm dumbbell strict press
6 x 5 (6 sets of 5 reps, “across,” same weight for each set) Always start with your weaker side. The knee on the ground should be the same side as the strict press. Keep these light just like the squats. You can jump up in weight when we lower the reps next week.
Metabolic Conditioning Workout: “Erudite” – 3 Rounds for Time
6 Power Snatch (A: 95lbs, I*: 65lbs, N: 45lbs)
6 Hang Squat Clean (Same)
Ring Dips (A: 8, I*: 6, N: 6 Strict Push Ups)
OR Ring Push Ups (A: 16, I*: 12, N: 12)
Row for Calories (A: 25, I*: 20, N: 15)
Scaling Guide: 7 – 12 Minutes
*Women’s “As Prescribed” weights and reps (Rx)
Compare To: New Workout
Optional ‘Cash Out’: 30s box jumps or step ups, 30s db clusters (squat clean to thruster). 4 rounds.