Friday –May 19, 2017 – 170519
Mobility: Hip
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (60-80% of max squat) 2 rep pause front squat (pause at the bottom for 3 seconds), or do 4 reps on the minute for 6 minutes (40-60-%)
Strength: none
Super Set: none
Metabolic Conditioning:I am Groot
4 rounds for time.
10 front squats (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
40′ bear crawl
30 single arm kettlebell swings (Health: 26lb / Athletic: 35lb*/ Performance: 53lb)
40′ bear crawl
20 wall ball (Health:10lb/ 8′, Athletic: 14lb/9’*, Performance: 20lb/10′)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 18 – 24 minutes, about 5 minutes per round including the rest. Scale Up: 155lb bar, 20′ handstand walk instead of the 40′ bear crawls.
Compare to: NEW WORKOUT!
Coaching Tips: Consider using a challenging weight for the front squats because of the minute rest, but be ready to drop the load during one of the rests if needed. Keep the back flat on the kb swings, and do not push off the leg with the other hand. Alternate hands as desired. Move fast on the bear crawls, but rest often if needed. It is better to move fast than stay in the crawl position moving slowly. Start the wall balls with conservative sets so you don’t blow your legs up for the later rounds!
Optional ‘Cash Out’: none
“By the Numbers” Book References: Front Squats p. 227, KB Swings p. 277, Wall Ball p. 430