150325 Wednesday – “Dr. Wily’s Revenge”
This Friday we will be doing the last Open workout for the season and Tres Agaves will be here to serve up Post workout Margaritas. The ‘Meathead’ burger food truck will be here as well. Heats will start at 6:00pm and go until 7:30pm. Please sign up in advance for one of the time slots (Register just as you would normally for class but select ‘CF Games Open’). The normal 6:30pm class has been canceled in both Pleasant Hill and Alamo, making the 5:30 class the last available. Sunday’s normal schedule has been reduced because of the Friday night event so come join us Friday Night!
Mobility: Hip Mobility
Skill Practice Warm Up: None
Strength Workout: Back or Box Squat – Session 2.
This will be our strength cycle for the next 6 weeks, it is best to stick with either Back or Box Squats for the whole cycle as opposed to switching between the two. Just like the front box squats we have done in the past the goal is to go as low as possible, we want this to help your olympic lifts. The weight should be much less than your back squat (Think 50%) As you work up in weight it should never be so heavy that you might have to bail. Do not drop the bar on the box, besides being dangerous it will bend the bar and you will have to buy a new one for the gym.
8 x 1 (8 sets of 1 reps, “across,” same weight for each set)
Start at 70% – 75% of your max squat if you know what that is (Check BTWB HERE), if you don’t know start conservative and make sure your form is on point. Over the next 6 weeks you will work up to your max and then most likely surpas it.
Superset: Half kneeling single arm dumbbell strict press
8 x 2 (8 sets of 2 reps, “across,” same weight for each set) Always start with your weaker side. The knee on the ground should be the same side as the strict press.
Metabolic Conditioning Workout: “Dr. Wily’s Revenge” – As many rounds as possible in 7 minutes.
8 right arm kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)
8 left arm kettlebell swings
20 foot Walking lunge with kb racked at the shoulder (switch shoulders as desired)
Scaling Guide: 4 – 8 rounds
Coaching Tips: For the swings, keep the shoulder back and in the socket. Don’t let that arm rotate in and risk hurting the shoulder. Keep your chest up and really pop the hips. For the lunges, keep the core tight and don’t take too large of steps. Long steps can make you lose the lumbar curve as you hyperextend the spine because your hip flexor is pulling on your vertebrae. Keep the front knee out over the outside ankle and don’t let it go in or forward past the toes.
Compare To: 13 – 11 – 30
Optional Cash Out: 15 wall Balls, 15 Calorie Row 2 rounds.