150105 Tuesday – “Congratulations Anthony!”
Congratulations to Anthony Garcia! He is our winner of the “Tom Jones Award” for 2014. And Tom definitely approves!
Mobility: Hip Mobility.
Skill Practice Warm Up: Handstand and handstand push up progressions. Once you can hold a handstand against the wall for 60s, and you can do at least 10 strict push ups on your toes, you should be ready to start attempting HSPU. Strict only, use 2-4 abmats to measure the space under your head.
Strength Workout: Power Snatch 7 x 1 (7 sets of 1 rep “across,” the same weight for all sets)
This is the 4th session in our new Power Snatch strength cycle. Keep it light and keep working on perfecting your technique. You should be able add 5-10lbs from what you did on your power snatches last week.
Super Set: Single Arm Ring Rows 7 x 4 (7 sets of 4 reps “across,” at the same angle for all sets)
Metabolic Conditioning Workout: “Vodka on the Rocks” – As many rounds as possible in 6 minutes. (The only ‘Vodka’ many people will be getting for the next 39 days!)
6 dumbbell thrusters (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)
12 ‘heavy’ Russian kettlebell swings (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)
*Women’s “As Prescribed” Performance weights and reps (Rx)
Scaling Guide: 4 – 8 rounds
Coaching Tips: Try to do the thrusters unbroken or in two sets. Keep your chest up and make sure that your belly stays tight (so that you back is protected). Think about ‘pulling’ the dumbbells down so you are working with gravity rather than trying to slow it down. The Russian kb swings are going to be a bit heavy, but this is a good workout to try “new” weight (a kettlebell weight that is heavier than you have lifted before). Break these up as soon as your form starts to slip. Don’t even try and get away with questionable form for a single rep!
Compare To: 2014 – 10 – 20
Optional “Cash Out”: 1 min wall ball, 1 min row, 3 rounds