7/11/15 “Peter and the Grape”
Mobility: Shoulder Mobility
Skill Practice Warm Up: None.
Strength: Push Press – Session 8 (90 – 100%)
7 x 1 (7 sets of 1 reps, “across,” same weight for each set)
Jump up in weight by 5 to 10 pounds, you should be getting close to what your max was when we started this cycle. We will be going through the cycle (of 7×1, 6×2, 5×3) 2 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. Remember there should be a 3 second (or more) 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.
Metabolic Conditioning: “Peter and the Grape” – 7 Minute AMRAP
15 ‘heavy’ Russian kettlebell swings (A: 70lbs, I*: 53lbs, N: 35lbs)
40′ Oh plate lunge (A: 45lbs, I*: 25lbs, N: 15lbs)
Push ups (A: 15 reps, I*: 12 reps, N: 6 reps) No Knee Push Ups. Use the rings at an angle instead.
*Women’s “As Prescribed” Performance weights and reps (Rx)
Scaling Guide: 2.5 – 6 rounds
Coaching Tips: Keep your shoulders pulled back at the top of the KB swing. It helps to have a slight bend in the arms to achieve that. Your arms need to be locked out when the bumper plate is overhead and make sure you stand up in between each lunge. Be strict about the push ups, your hips should be off the floor before you begin to push up. If your push ups start to resemble the yoga pose ‘Cobra’ find a set of rings and continue the workout there. Doing bad push ups only gets you better at bad push ups.
Compare to: 2014 – 11 – 16
*Women’s “As Prescribed” weights and reps (Rx)
Optional ‘Cash Out’: 200m run with medball, 30 wall ball, 200m run without med ball