7/14/15 “Soft Rockslide”
Mobility: Shoulder & Wrist Mobility
Skill Practice Warm Up: None.
Strength: Push Press – Session 9 (90 – 100%)
6 x 2 (6 sets of 2 reps, “across,” same weight for each set)
If you didn’t jump up in weight the other day (7×1’s) do it today 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: 6 x 3 DB Split Squat (6 sets of 3 reps, “across,” same weight for each set)
Jump up in weight if you didn’t do it the other day 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 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: “Soft Rockslide” – For time.
Performance/Athletic*: 4 rounds, Health: 3 rounds
15 Box Jumps (Performance: 24in, Athletic*: 20in, Health: 12in) – Step ups okay
10 Dumbbell Push Presses (Performance: 45lbs, Athletic*: 30lbs, health: 20lbs)
Scaling Guide: 4 – 8 minutes.
Coaching Tips: If you aren’t sure if you should do 3 or 4 rounds, do 3. If you finish 3 before 5 minutes, do a 4th! Step ups are considered Rx for this workout. Try to do the first round of box jumps and db push presses as fast as possible, then going at a steady pace on the burpees. For the round two and 3 box jumps take a bit more time, but still try to go fast on the push presses and get them done in 1-2 sets (so you don’t have to keep picking them up after). Be sure to sprint the last round of burpees!
Compare to: 2015 – 03 – 23
*Women’s “As Prescribed” weights and reps (Rx)
Optional ‘Cash Out’: 20 wall ball, 400m run, 20 wall ball