Wednesday – May 17, 2017 – 170517
Context: Practice
Mobility: Ankle
Skill Practice Warm Up: Hollow Rocks. 30 seconds on, 30 seconds off for 5 minutes.
Strength: none
Super Set: none
Metabolic Conditioning: “Still Not a Player
For time. Performance/Athletic*: 5 rounds, Health: 4 rounds
Bar Muscle-up (Health: 6 jumping chest-to-bar pull-ups + 6 toes to bar / Athletic: 4* / Performance: 6)
30′ single arm Overhead dumbbell lunge (Health: 15lb / Athletic*: 30lb / Performance: 45lb)
16 Russian Kettlebell Swings (Health: 35lb / Athletic*: 53lb / Performance: 70lb)
16 Butterfly sit-ups
16 Box jumps (Health: 12” / Athletic*: 20” / Performance: 24”)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 17 – 23 min, about 4 min per round including rest.
Compare to: May 1, 2016
Coaching Tips: Really emphasize the ‘glide kip’ style of bar muscle up with as little dip at the top as possible. No chicken wings! If you chicken wing, stop the set or rest long enough to ensure you don’t do another one.  If you are only good for 1-2 bar muscle ups per round, do them at the start, then finish with some jumping pull ups and toes to bar (don’t just default to the Health option for all rounds).  Alternate arms as desired on the overhead lunges.  If you legs start getting heavy in the later rounds, make sure you take your time on the box jumps to avoid and mishaps. That said, push the intensity when possible on the kettlebell swings through the jumps because of the 1 min rests. Total time does not include final rest (as always).
Optional ‘Cash Out’: none
“By the Numbers” Book References: Walking Lunge p. 220, Kettlebell Swing p. 277, Butterfly Sit-up p. 133, Box Jump p. 351, Jumping Mechanics p. 188