Saturday July 4th “Laughing Lucy”
Saturday July 4th, 2015
Mobility: Shoulder Mobility
Skill Practice Warm Up: 3 rounds, 5-10 reps: Glute Ham Raise (Review proper set-up and execution.)
Strength: Push Press – Session 6 (80 – 90%)
6 x 2 (6 sets of 2 reps, “across,” same weight for each set) If you didn’t jump up in weight the other day (7×1’s) do it today but still keep it light. We will be going through the cycle (of 7×1, 6×2, 5×3) 3 more times. The goal is to use the same weight for all 3 sessions then increase the weight each time we reset the cycle. If all things go well the last cycle will be at or above the max you got during session 1.
Super Set: 6 x 3 DB Split Squat (6 sets of 3 reps, “across,” same weight for each set) Jump up in weight if you didn’t do it the other day or make the movement more difficult by having your front foot on a bumper plate or by doing the Bulgarian style with the back foot elevated. The emphasis here should be to use the front leg as much as possible. The back leg is more for stabilization. Those new to this should start week 1 and 2 with just weighted lunges. Remember there should be a 3 second pause at the bottom of each lunge just like a box squat! Make sure to keep tension in the front leg once your knee touches the ground. If you have more experience (and a lot of good control) do the deficit lunge variation. Only advanced people who have gone through this cycle before should work on the Bulgarian style with the back foot elevated. Not only is this variation much more difficult, it can also take a lot longer to set up (which can eat up too much time in classes).
Metabolic Conditioning: “Laughing Lucy” – 2 rounds for time.
10 ‘light’ Deadlifts (Performance: 135lb, Athletic*: 85lb, Health: 55lb)
10 ‘light’ Front Squats (Same)
Chest to Bar Pull Ups (Performance: 10, Athletic*:7, Health: 7 with a band)
Row (Performance: 300m, Athletic*:250m, Health: 200m)
Scaling Guide: 4 – 9 minutes.
Coaching Tips: Belt up for this one if you like using a belt. Just make sure you loosen it for the pull ups and rowing. Going right from the last deadlift into a hang clean will be a good idea, but if you are worried about doing the front squats unbroken, then you should probably rest right before your last deadlift (especially on the second round). There is no rest between rounds, so make sure you don’t wreck yourself on the first row and set yourself up for a disaster on the second set of deadlifts and squats. That said, really go for it on that last row! Even though the deadlifts are light keep proper form and stay tight as you descend into the next rep. Don’t collapse at the bottom and lose tension in your back and arms. Keep your abs tight on the front squat as you bottom out in the hole. Make sure to keep the elbows and chest up as you drive up.
*Women’s “As Prescribed” weights and reps (Rx)
Optional ‘Cash Out’: 100m db/kb farmer carry, 20 wall ball, 2 rounds.