200406 wk 15 Gym Programming

GYM PROGRAMMING
Monday – April 6, 2020 – 200406

Context: Practice –

Dynamic Warm Up Option: St Petersburg KB Warm Up Flow – 100′ Suitcase Carry each arm, 100′ OH Carry each arm, 2L/2R Turkish Get Up, 12 Russian Swings, 8 (4 per side) Front Rack or Overhead Squat, 30s Floor Scap Stretch, 30s Psoas So Good stretch –

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 6×4 Back or Box Squat 11 of 12 (6 sets of 4 reps, same weight across, 80-90%)

Super Set: 6×6 Single Arm Ring Row or DB Bent Over Row (6 sets of 6 reps, each side, same challenge with all sets)

Metabolic Conditioning: “Legolas Greenleaf”

AMRAP in 6 min

8 LH DB Power Snatch (Health: 15lb/ Athletic*: 25lb/ Performance: 45lb)

30′ OH Lunge with DB in left hand

8 RH DB Power Snatch (same)

30′ OH Lunge with DB in RH

100m Sprint or 30 Double Unders, 3 Burpees

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 2.5 – 5 rounds, about 1:45 per round. Scale Up: 35/50lb DB

Compare to: April 23, 2018

Coaching Tips: Make sure to catch the dumbbell overhead with a straight active arm, keep your thumb pointed behind you and your shoulder in good position also make sure to stand all the way up. On the lunges make sure you don’t step too far or short, your knee should be right over your ankle. As you stand up drive through the heel of your front foot.

Optional ‘Cash Out’ or Hypertrophy: 2 min Row, 1 min Toes to Bar or Sit Ups, 2 min Row, OR 3 sets of 10-15 Strict Toes to bar in a super set with 12 Loaded Hip Extensions

“By the Numbers” Book References: Back Squat p. 171, Ring Row p. 122, Power Snatch p. 438, Running p. 269

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