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1.11.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 sets of 5 push-ups, 5 air squats, 5 deadbug extensions (each side), 5 spiderman lunges (each side). Then …

5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle clean, shoulder press, front squat

Mobility/Activation/Prehab: Hip

Strength:

Deficit Deadlift

A1.) Deficit Deadlift – 11 sets of 1 rep, same weight across, 55-65% of max.

Gymnastics

Handstand Push Ups (11 Sets of 3 Reps)

A2.) Strict handstand push up for depth (or progression) – 11 sets of 3 reps, same challenge with all sets.

Metcon

“Double Hull” (Time)

For time.

15 power snatch (Health: 55lb/Athletic*: 85lb/Performance: 135lb) or 20 American kb swings (35/53*/70)

15 overhead squats (Health: front squat, same*, same) or 20 single arm db OHS (15/30*/45)

500m row, OR 10 rounds of 3 dumbbell hang muscle cleans (30lb/45lb) 2 burpees, OR 3/4 mile airdyne/assault bike

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

Scaling Guide: 4 – 9 minutes, about 2 minutes for the snatches, 1.5 min for the overhead squats, 2 min for the row. Scale Up: 95/155lb snatches and OHS.

Coaching Tips: Pace the snatches so that you can go right into the overhead squats for a big set. Consider resting the bar on your back as opposed to dropping it if you can. Push the pace on the snatches and overhead squats so you get to the rower faster. Start the row conservatively, but speed ups as you pass the halfway mark.

CASH OUT

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP – 16 suitcase lunges, 16 Russian kb swings, 16 jumping jacks

OR

3 sets of 15 banded tricep press downs in a super set with 15 db step ups (per side)