150416 Thursday – “Chamber of Secrets ”
Where did all the bands go?
Please make sure any band you use makes it back to its new home, even if you found it in a different spot. Thanks.
Mobility: Hip Mobility.
Skill Practice Warm Up: None.
Strength Workout: Back or Box Squat – Session 8.
8 x 1 (8 sets of 1 rep, “across,” same weight for each set)
This should be the second time you add weight since we started the cycle. If you hadn’t noticed we have been adding reps each session (8×1, 7×2, 6×3) while the sets decreased. Increase your weight by 10-20lbs and we will repeat the process. The weight can start to get challenging, think 85 – 90%. The goal is to keep this weight for todays singles and then next sessions of Doubles and Triples.
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. If last weeks sets of 5 felt easy go ahead and increase by 5lbs.
Metabolic Conditioning Workout: “Chamber of Secrets ” – For Time.
15 Overhead Squats (Performance: 115lbs, Athletic*: 75lbs, Health: 55lbs Front Squat)
15 Clean & Jerks (Same)
Row (Performance*: 1000m, Athletic: 900m, Health: 800m)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 5 – 9 Minnutes
Plan D Scale Up: 135/85lbs
Coaching Tips: Break up the overhead squats if needed (8 then 7 or 3 sets of 5) Each time you drop the bar you have to snatch or clean and jerk it back up overhead so don’t go to failure. If needed go to fast singles on the clean and jerks.
Compare To: New Workout
Optional ‘Cash Out’: Rest a few minutes then 400m Run with Medball