03.31.18

COMPARE TO 12/11/17
Warmup
Target Mobility – Go from target to target and perform the following
Cross Body Toe Tap, Alternating Legs
10 Push-ups
Cat Crawl
10 Split jacks/Leg
Alternating Spiderman with Twist to Open
10 Tuck Jumps
Lateral Lunge
10 Scap Push ups
Mobility
Banded Chicken Wing Pull 45 sec per side
Barbell Elbow Pumps -1 min
Then with a PVC Pipe:
8 PVC Chest Breech Per Side
8 Reps PVC mixed grip front rotation, switch grip and repeat
PVC Scapula Floss – 30 sec per side
Skill
Review Kipping and Toes to Bar. Discuss common faults seen in performing kips.
Then perform the following kipping progression/warmup:
1 min of Hollow Hold Roll to Superman Hold
Then
1 Min Of Kip Swing to Hollow Arch
Then
1 Min Of Kip Swing to Hollow Knee Pull
Then
1 Min of Floor Kips
Strength
EMOM x 15
A – 10-15 Toes to Bar
B – 8-12 Front Rack Reverse Lunge
C – 8-12 Barbell Glute Hip Bridges with 2 sec pause on top
P – 10 Strict TTB, Hand Release
L – Kipping TTB
F – Kipping Hanging Knee Raises, Modify Push Up as needed
Coach’s Notes/Training Intent
The overall focus of this strength is to work on kipping and core strength with the TTB (and skill) as well as the posterior chain. The intent of the glute hip bridges is to directly target the glute max. If you need to put a pad on the bar do so, if not you can go lighter and still receive a great benefit to performing these. At the top of the movement we want to ensure our you do not overextend, keeping core engaged, spine neutral. Work on squeezing the glutes hard at the top of the movement. If you do not feel this in your glutes then try changing your foot position until you do.
Metcon
4 Rounds for time under a 15 min cap
15 American KB Swings
30 Double Unders/60 Singles
15 Back Squats
30 Double Unders/60 Singles
P – 32kg/24/kg, 135/95
L – 24kg/16kg, 115/75
F – 16kg/14kg, 95/65
Coach’s Notes/Training Intent
This metcon is about managing heart-rate and leg fatigue. Depending on how aerobic you are, you will will be training your anaerobic endurance. KB weight choices are intended to be heavier today as athletes should have to break these sets up when getting deeper into the workout. We recommend splitting work early as it’s easy to try to go out UB in the beginning but then you will most likely end up having to take longer bouts of rest later on.
Cashout
5 Rounds:
20 sec hollow hold, 10 sec arch hold.
Try not to break for the entire 2.5 min!