Mobility: Hip Mobility
Skill Practice Warm Up: None.
Strength: Front Box Squat – Session 7
7 x 1 (7 sets of 1 reps, “across,” same weight for each set)
Increase the weight by 10 – 20 lbs. 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: 7 x 3 Half Kneeling Single Arm Strict Press (7 sets of 3 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: “Abnegation” – 7 Minute AMRAP
6 Goblet Squats (A: 70lbs, I*: 53lbs, N: 35lbs)
12 Russian Kettlebell Swings (Same)
50 Single Under or 25 Cross Overs
Scaling Guide: 3 – 7 rounds
*Women’s “As Prescribed” weights and reps (Rx)
Compare to: 2015 – 03 – 31
Coaching Tips: Keep that kettlebell close to your chest, and torso upright. Weight should be middle of the feet, or slightly back to the heels. Try to go right from your last squat into your first kb swing. Then break up after a few reps (if needed). Stick to the cross overs if you can. Even if you mess up a couple times, they will still be faster. Do the singles if you get tired and can’t do cross overs any more or if you need a bit more rest between sets of squats and swings. Remember that one ‘rep’ of cross over is each time the rope goes under!
Optional ‘Cash Out’: 1 min wall ball, 1 min burpees, 2 rounds