Skill Practice Warm Up: None (list of fun games to play here)
Strength: 7 x 2 Push Jerk or Split Jerk – 2 of 13 (7 sets of 2 reps, same weight across, approximately 70 – 80% of max jerk). Video Here.
Super Set: 7 x 4 Kettlebell Split Squat (7 sets of 4 reps, “across,” scale to the same challenge as the main lift). Video Here.
Metabolic Conditioning: “Times Like These”
10 minute AMRAP (as many rounds as possible)
30′ walking lunge
14 American kettlebell swing (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 7 rounds, about 1:15 per round, Scale Up: overhead lunge with kettlebell.
Coaching Tips: Try to hit the toes-to-bar in big sets. Make sure you maintain good knee discipline on the lunges (keep it over the ankle), and try to ‘spread’ the floor with your feet. Push to the front and back, not just up. Do not push off of you knee with your hands. Watch the hyperextension of the lumbar on the American kettlebell swings; keep the back flat, and abs tight – especially with the toes-to-bar making them tired.
‘Cash Out’: 15 wall ball, 200m run, 3 rounds