150319 Thursday – “Hey Little Boo Boo”

Come join us at 5:00pm in Pleasant Hill to watch the Open announcement. We will be projecting it up on the wall for everyone to watch.


Mobility: Hip Mobility


Skill Practice Warm Up: None


Strength Workout: 9 x 1 (9 sets of 1 rep “across,” same weight for each set)

Day 12 of deadlifts. 9 singles, drop all of them from the top. This is the last session before we test for some new weight.

Superset: Weighted Strict Pull ups

6 x 6 (6 sets of 6 reps “across, same weight for each set). Try and go up in weight from where you were last week. Scale by using the lightest band possible where you can still get 6 reps.


Metabolic Conditioning Workout: “Hey Little Boo Boo” As many rounds as possible in 6 minutes.

12 sumo deadlift high pulls (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)

50′ bear crawl

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

Scaling Guide:  5 – 8 rounds.  Scale up to 88/70lb kb swings for an extra challenge.

Coaching Tips: Make sure you maintain good shoulder positioning when doing the SDHP.  Keep the shoulder blades pulled back and elbows up.  The handle must reach throat/chin height for the rep to count.  On the bear crawls, you will start to slow down due to nature of using almost every muscle in your body.  It is best to move in fast intervals and then resting (versus moving slowly and grinding through).

Log your results online by clicking here.

Compare To: 15 – 01 – 30


Optional Cash Out: 200m Run, 3 rounds. Rest as needed.

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