7/20/15 “Red Packard”

Mobility: Shoulder Mobility

Skill Practice Warm Up: None.

Strength: Push Press – Session 11 (100 – 110%)

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 hitting your max was when we started this cycle. This is the last time will be going through the cycle (of 7×1, 6×2, 5×3). The goal is to use the same weight for all 3 sessions.

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 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.

Metabolic Conditioning: “Red Packard” – For time.

15 ‘high’ box jumps (A: 30”, I*: 24”, N: 20”)

10 squat snatches –power snatch to OHS is acceptable- (A: 135lbs, I*: 85lbs, N: 55lbs)

15 clean and jerks (same)

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

Scaling Guide:  5 – 9 minutes (10 min time cap).

Scale up: 36/30″ Box

Coaching Tips: This is a great workout to experiment with using the higher box than what you might use in a longer metcon. DO NOT ‘rebound’ these! The squat snatches can be power snatch to overhead squat if you wish. Either way, just make sure you are going below parallel. If OHS is your nemesis, go lighter on this part, then add weight for the clean and jerks.

Log your results online by clicking here.

Compare to: 2014 – 07 – 01

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

Optional ‘Cash Out’: 30 wall ball, 200m run with medball

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