12-8-2009
21, 18, 15, 12, 9, 6, 3 rep rounds for time:
KB Swing 53/36lb
Box Jump 20″
Back Extension
OH walking lunges (use plate 45/25lb)
Mobility:
Spinal rocks x 20
Wrist pushups x 10
Kneeling lunge series
I want to talk about the Skills & Strength section of the workout. Everyone has had a chance to play with it these past few weeks. It is the one time in your training hour that you have freedom to choose and do what you LEAST like 
The 5-10 minutes of Skills & Strength, if you use it wisely, will accelerate your progress toward those skills and build effective strength. It is not done for time, so quality of movement is of utmost importance.
You should take it upon yourself to use that time effectively, be consistent at what you are working on, and ask the coaches if you don’t know what to do. Also, you need to start remembering and writing down the progressions you are using. This will teach you to think for yourself when other skills you have not tried come up and help you set an effective plan to achieve progress.
For example, this week’s skills are 1) Muscle Up 2) Pull Ups 3) Handstand pushups 4) Rock bottom pistol squats. I have issues with chest to bar pull ups and handstand push ups. I’m going to do 3 sets of the handstand push ups and focus on getting quality reps, quality ROM, and not going to complete failure on the movement. If I choose pull ups, I’m going to work on a more efficient and smooth kip for the chest to bar pull ups. My goal would be to crank out 3 sets of 10 or when my technique starts to fade.
Maybe your goals are different than mine. Say you are working on getting full depth push ups and your first pull up. Well, this is the perfect time to work on those skills with full ROM, use assistance if necessary, and get some quality work in. If you need ideas, ask the coach and then make a point to remember them for the future. It will most likely be a technique that you can apply to other movements you are not good at yet.
Pat is working on his box jumps. Good height…
