7/30/15 “Wall Ball Fran”

Mobility: Hip Mobility

Skill Practice Warm Up: None.

Strength: Front Box Squat – Session 3 (50% – 60% of Front Squat)

6 x 3 (6 sets of 3 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 shou ld be 50 % or more active and when you stand up do not rock forward.

Super Set: 6 x 5 Half Kneeling Single Arm Strict Press (6 sets of 5 reps, “across,” same weight for each set)

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: “Wall Ball Fran” – For time.

21 – 15 – 9

Wall Ball (A: 20lb/10ft, I*: 14lb/9ft, N: 10lb/8ft)

Pull Up (A: Chest to Bar, I*: Kippig, N: Band Assisted)

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

Scaling Guide: 4 – 8 minutes.

Scale up: 30/20lb ball, Start each round with 4 bar muscle ups (and count them as ‘pull up’ reps)

Log your results online by clicking here.

Compare to: 2014 – 07 – 05

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

Coaching Tips: Go for big sets on the wall balls (11/10, 8/7, 9). Break up the pull ups into smaller sets and make sure to use your hips to get yourself up. If you start to feel a rip in your hand STOP and do ring rows. Be sure to hustle between transitions, you’ll end up wasting time if you stroll!

Optional ‘Cash Out’: 200m db farmer carry, 30 burpees, 200m db farmer carry

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