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4.30.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

“St Petersburg” Kb Warm Up Flow – (No Measure)

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: Shoulder

Weightlifting

Overhead Squat

Spend 10 minutes working up to a challenging 3 rep overhead squat out of the rack (80-90%), or perform 3 reps on the minute for 6 minutes from the floor (50-60%)

Metcon

“The Perfect Drug” (AMRAP – Reps)

AMReps in 20 minutes

12 overhead squats (Health: db front squat 15lb pair, Athletic*: 65lb, Performance: 95lb) or 16 single arm DB OHS (15lb, 30lb*, 45lb)

16 toes to bar (Health: 25 abmat sit ups, count as 16 ‘reps’)

20-40-60-80…

double unders

1 min rest

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

Scaling Guide: 204 reps – 588 reps (3 – 6 rounds), about 2-4 min per round including the rest. Rnd4: 312 reps. Rnd5: 440 reps. Rnd6: 588 reps. Rnd7: 756. Scale Up: 75/115lb bar, 8 bar muscle ups per round.

Coaching Tips: Pick a load and modification that allows you to do the first 1-2 rounds of overhead squats unbroken. Squat snatches count as an OHS, so if you can do them, use that technique. Go for big sets of toes to bar early on, but break them up in later rounds so you can do bigger sets of double unders. Make sure you keep your hands close on the double unders so that you can save your shoulders for later rounds. You can skip/shorten the last round of rest if it is after 18 minutes.