141124 Monday – “Sickle and Hammer”

Katie and Alex warming up with a Wall Ball


Mobility: None, but work on your ankle to help out your squat.

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Check out the toe socks.


Skill Practice Warm Up:  Goat practice.


Workout:  Front Box Squat

7 x 1 (7 sets of 1 rep “across,” using the same weight each set)

This is the first day of our new strength cycle. Be aware these will be (and should be) much less weight than a regular front squat. The 7 reps should be fairly “easy.” Start around 50 – 60% of your 1 rep max Front Squat (We did this last Monday, check your BTWB HERE.) The goal should be to add 5 – 10 lbs per week.

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Super Set With: 5 ‘Perfect’ Push Ups in between each set of Front Box Squats (Replace Knee Push Ups with a Ring Push Up at an angle).

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Metabolic Conditioning Workout:  “Sickle and Hammer” – As many rounds as possible in 7 minutes.

8 hang power snatches (Advanced: 95lbs, Intermediate*: 63lbs, Novice: 45lbs)

16 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/10ft, Novice: 10lb/8ft)

Scaling Guide: 3 – 6 rounds

*Women’s “As Prescribed” weights and reps (Rx), really try and do the 10’ target if you can!

Log your results online by clicking here.

Compare To:  2013 – 02 – 27


‘Optional’ Cash Out: None 

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