8/11/15 “Hot Bronze”
Mobility: Ankle Mobility
Skill Practice Warm Up: Pistols and Weighted Pistols.
Strength: Front Box Squat – Session 6
6 x 3 (6 sets of 3 reps, “across,” same weight for each set)
Increase the weight by 10 – 20 lbs if you didn’t the other day. 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. 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: 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: “Hot Bronze” 3 rounds for time.
10 back squats (Cleaned from the floor) (Performance: 155lbs, Athletic*: 93lbs, Health: 63lbs)
1 minute rest
Scaling Guide: 6 – 10 minutes
*Women’s “As Prescribed” weights and reps (Rx)
Compare to: 2014 – 10 – 27
Coaching Tips: You will need to clean the barbell from the floor then push press it up and over to your back. Keep your core engaged and stay tight when you bounce out of the hole, especially if you are doing fast reps. Move through the burpees fast they run hard for the 200, you have a minute rest in between rounds.
Optional ‘Cash Out’: 2 reps 20’low/20’high sled push 7 ring rows, 4 rounds