14.3 Open

Wednesday – January 17, 2018 – 180117
Context:  Competition– It is a ‘competition day’ but that doesn’t mean you can do bad form on your deadlifts.
Dynamic Warm Up Option: 3 rounds: 8 squat jumps, 3 inch worms, 3 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, hang muscle clean, shoulder press, hang squat clean
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working up to a challenging weighted strict pull up.
Strength: 1-1-1-1-1-1-1 Deadlift (7 sets of 1 rep, increase weigh with each set to max). Test for next strength focus!
Super Set: none
Metabolic Conditioning: “Open Workout 14.3
8 minutes AMRAP (as many rounds as possible)
Deadlifts, 10 reps (Health: 65lbs, Athletic*: 95lbs, Performance: 135lbs)
15 box jumps –step ups allowed- (Health: 20in step ups, Athletic *: 20in, Performance: 24in)
Deadlifts, 15 reps (Health: 95lbs, Athletic *: 135lbs, Performance: 185lbs)
15 box jumps (same)
Deadlifts, 20 reps (Health: 115lbs, Athletic *: 155lbs, Performance: 225lbs)
15 box jumps (same)
Deadlifts, 25 reps (Health: 135lbs, Athletic *: 185lbs, Performance: 275lbs)
15 box jumps (same)
Deadlifts, 30 reps (Health: 155lbs, Athletic *: 205lbw, Performance: 315lbs)
15 box jumps (same)
Deadlifts, 35 reps (Health: 185lbs, Athletic *: 225lbs, Performance: 365lbs)
15 box jumps (same)
*Women’s “As Prescribed” weights and reps (Rx)
**Masters men 55+ the weights are: 95/135/185/225/275/315 and 20in box, Masters women 55+: 65/95/115/135/155/185 and a 20in box.
In this workout, there is a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.
Scaling Guide: 55-130 reps
Compare to: 14.3 (last done February 17, 2017)
Coaching Tips:
OVERALL PACING: Plan on getting through the first couple ‘rounds’ at a good pace. The beginning is a ‘buy in’ for when the barbell gets heavy. The sooner you get to the challenging weight (whatever that means for you), the better… you’ll have more time with the bar that is going to challenge you the most! The first 3-5 reps at that heavy weight will feel pretty terrible, but as you regain your wind, you’ll start to feel better.
DEADLIFTS: Most people will want to do big sets in the beginning, but when the weight gets difficult be ready to start doing small sets or even singles to keep moving. Having a belt handy will be a good idea for just about everyone. Make sure your hamstrings are well mobilized before you start. Make sure you can go ‘down fast’. The slower you lower the bar, the more taxing it will be for your hamstrings and back. Remember to keep the bar close to the shins, and don’t let it drift away from you body when you are tired.
BOX JUMPS: Doing fast sets (even unbroken) will be a good idea for most of the workout.  The less time you spend on the box jumps, the more time you’ll have with the barbell. Some people will want to do step ups.  If you struggle with ‘rebounding’ box jumps, then doing step ups will be the best idea.  If you can rebound effectively (using the elasticity of your tissues to bounce right back up) doing steady paced box jumps will be best.  This workout is not the same as last year’s push press, deadlift, box jump workout.  This workout is shorter, and since there is no push press component, the ‘rebound’ movement should be more sustainable.
MENTAL: Settle into a good steady pace in the beginning, but don’t be afraid to move fast.  Know that you will get winded getting to that ‘heavy’ bar, but that after a few reps, you will catch your breath.  When the weight gets heavy, watch the clock or use a friend to pace you, so that you don’t go too fast (or too slow) on the deadlifts. If (or when) you start to do singles, don’t panic or stress out.  Keep moving and stay calm.  Take the time between reps to focus on proper abdominal pressure and keeping the bar close to the shins.
Optional ‘Cash Out’: 10 goblet squats, 30 double unders, 5 rounds, OR 3 sets of 12 weighted ring dips  in a superset with 12 ‘Jones’ Squats with kb/db
“By the Numbers” Book References: Deadlift pg. 151, Jumping Mechanics p. 188, Box Jumps p. 351