150822 Saturday – “The Weasel”
Mobility: Shoulder Mobility
Skill Practice Warm Up: Turkish Get Ups (minimum 5 per side)
Strength: Front Box Squat – Session 9
6 x 3 (6 sets of 3 reps, “across,” same weight for each set)
Increase the weight by 10 – 20 lbs if you didn’t the other day. This is our new strength focus, which is not a traditional power lifting box squat, we want you going as low as you can, which will translate into your olympic lifting. You should be squatting down to a small box or stacked plates that are 8 – 10 inches off the ground, two 45lb plates work well. If you don’t have the mobility or control to slowly lower down, not plop, onto the box you need to build it up until you can control your landing. The front box squat will be much less weight than you may be used to on your regular front squat. If you have the mobility and control to get as low as possible your goal will be to increase weight throughout the cycle, if you do not have that depth your goal will be to get lower each time we reset the cycle (7×1, 6×2, 5×3) while making very small weight increases. Regardless of how low you go everyone should be pausing for 3 or MORE seconds on the box. The legs should be 50% or more active and when you stand up do not rock forward.
Super Set: 6 x 5 Half Kneeling Single Arm Strict Press (6 sets of 5 reps, “across,” same weight for each set)
Metabolic Conditioning: “The Weasel” – As many reps as possible in 7 minutes.
5 – 30′ round trip shuttle runs (30 feet out, then back. One hand touches behind each line each time)
2, 4, 6, 8, 10, 12, 14, 16…Dumbbell push press (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)
Coaching Notes: Push press increase by 2 reps every after every set of 5 shuttle runs. Shuttle runs stay the same every round. (i.e. 5 shuttle runs, 2 push press, 5 shuttle runs, 4 push press…etc). Shuttle sprints are 30′ out and 30′ back. 30′ out and back = 1 shuttle run.
Scaling Guide: 60 – 100 reps
Compare to: 2014 – 11 – 30
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: Push it on the shuttle runs and be fast on the directional changes with 5 shuttle runs that time adds up. Try and keep the push presses unbroken for as long as you can. Make sure to use your legs and have those dumbbells jump of your shoulders.
Optional ‘Cash Out’: 30 seconds of Russian kb swings, 30s of box step ups, 4 rounds