7/22/15 “White Wedding”

Mobility: Hip Mobility

Skill Practice Warm Up: None.

Strength: Front Box Squat – Session 1 (50% – 60% of Front Squat)

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

This is our new strength focus, which is not a traditional power lifting box squat, we want you going as low as you can, which will translate into your olympic lifting. You should be squatting down to a small box or stacked plates that are 8 – 10 inches off the ground, two 45lb plates work well. If you don’t have the mobility or control to slowly lower down, not plop, onto the box you need to build it up until you can control your landing. The front box squat will be much less weight than you may be used to on your regular front squat. Start light, around 50% of your max front squat. If you have the mobility and control to get as low as possible your goal will be to increase weight throughout the cycle, if you do not have that depth your goal will be to get lower each time we reset the cycle (7×1, 6×2, 5×3) while making very small weight increases. Regardless of how low you go everyone should be pausing for 3 or MORE seconds on the box. The legs should be 50% or more active and when you stand up do not rock forward.

Super Set: 7 x 3 Half Kneeling Single Arm Strict Press

Start light and focus on keeping your shoulders square and your abs tight. Kneeling down makes it so you can’t use your hips to get the weight overhead. Start with your non-dominant side.

Metabolic Conditioning: “White Wedding” – 7 Minute AMRAP

Chin Ups (A: 5 Strict, I*: 5 Kipping, N: 6 with a band)

5 Dumbbell Shoulder Press (A: 45lbs, I*: 25lbs, N: 15lbs)

15 wall ball (A: 20lb/10ft, I*: 14lb/9ft, N: 10lb/8ft)

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

Scaling Guide: 3 – 5 rounds

Scale up: 8 chest to bar chin ups, 30lb/20lb wall ball

Coaching Tips: The “chin up” is hands supine (palms facing you). Make sure you still hit full lockout at the bottom. If you are unsure if you should do strict or kipping, do as many strict as possible each round, then do some kipping once you hit failure. The dumbbell shoulder presses need to be strict (no help from the legs or hips at all). For wall balls, try and use your legs as much as possible to save your shoulders!

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Compare to: New Workout

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

Optional ‘Cash Out’: 1 min burpees, 1 min box step ups, 2 rounds

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