6/30/15 “Hot Coals”


Mobility: Shoulder Mobility

Skill Practice Warm Up: None.

Strength: Push Press – Session 5 (80 – 90%)

7 x 1 (7 sets of 1 reps, “across,” same weight for each set)

Jump up in weight but still keep it light. We will be going through the cycle (of 7×1, 6×2, 5×3) 3 more times. The goal is to use the same weight for all 3 sessions then increase the weight each time we reset the cycle. If all things go well the last cycle will be at or above the max you got during session 1.

Super Set: 7 x 2 DB Split Squat  (7 sets of 2 reps, “across,” same weight for each set)

Jump up in weight or make the movement more difficult by having your front foot on a bumper plate or by doing the Bulgarian style with the back foot elevated. The emphasis here should be to use the front leg as much as possible. The back leg is more for stabilization. Those new to this should start week 1 and 2 with just weighted lunges. Remember there should be a 3 second pause at the bottom of each lunge just like a box squat! Make sure to keep tension in the front leg once your knee touches the ground. If you have more experience (and a lot of good control) do the deficit lunge variation. Only advanced people who have gone through this cycle before should work on the Bulgarian style with the back foot elevated. Not only is this variation much more difficult, it can also take a lot longer to set up (which can eat up too much time in classes).

Metabolic Conditioning: “Hot Coals” – 6 minute AMRAP

3 left hand single arm hang squat snatches (A: 45lbs, I*: 30lbs, N: 15lbs)

3 left hand single arm overhead squats (same)

3 right hand single arm hang squat snatches (same)

3 right hand single arm overhead squats (same)

10 knees to elbows

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

Scaling Guide:  3 – 6 rounds.

Coaching Tips: The key phrase here is “Ligher and Lower”. Dumbbell hang squat snatches are extremely hard to get deep if you aren’t familiar with them. Scale down if needed. A power snatch to OHS IS acceptable. Make sure you use the hook grip on the dumbbells otherwise your grip will blow up (especially in combination with the knees to elbows)! Keep the dumbbell close to the body when you snatch so that it doesn’t swing out in front of you. After you finish your last rep, go into the three overhead squats right away. Break up the toes to bar early so you don’t need to worry about ripping your hands.

Log your results online by clicking here.

Compare to: 2014 – 06 – 02

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

Optional ‘Cash Out’:  2 min row, 1 min double unders/jump rope, 2 min row

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