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Saturday, May 25 2013

Musical Med Ball Warm Up!

A. 4 sets:
Front Squat 6-8 reps
Dumbbell IYT 3-4 reps per exercise
B. 10 Minute AMRAP:
5 Front Squat (135/95)
10 Deadlift (135/95)
20 Double Unders

A. 4 sets:
Front Squat 3-4 reps
IYT 3-4 reps per exercise
B. 4-5 sets, not for time, resting as needed:
5 Goblet squats
5 Deadlift (light to moderate weight)
60 sec of skipping practice OR 60 sec on Airdyne or C2 @60% effort

A. 4 sets:
Front Squat 6-8 reps
IYT on rings 3-4 reps per exercise
B. 10 Minute AMRAP:
10 Front Squat (155/105)
20 Deadlift (155/105)
40 Double Unders

Coach’s Tips

Part A is for technique not for time.  Use the rep range to determine the weight on the front squat, i.e. if you can do 8 reps, increase the weight, if you can barely eek out 6 reps, back off on the weight.  Just make sure that you are challenging yourself, without sacrificing a nice upright position, shins in and knees out, elbows up.  If you cannot rack the bar on your shoulders use straps or cross arms over shoulders.  The IYT weights will be quite light for most of us, and make sure that shoulders are set back and down.  If doing this on the rings, adjust the angle such that you can maintain a tight midline and good shoulder position.  Part B is 10 minutes of work with front squats, deadlifts and double unders. You will use the same barbell for both the squats and the deadlifts, working from the ground rather than a rack.  If you cannot do double unders do singles x 3.  If you have any ankle, hip or back issues, please do the health version rather than skipping.


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