Friday – January 11, 2019 – 190111
Context: Competition – Setting goals that you can control
Dynamic Warm Up Option: 3 sets of 10 ‘Jones squats’, 10 ring rows, 30s plank or planche progression, 10 sit ups, 10-20m kb single arm oh carry, 3 per side spiderman lunges
Mobility/Activation/Prehab: Shoulder
Skill Practice Warm Up: Spend 10 minutes working on ring dip and muscle up progressions.
Strength: None.
Super Set: None.
Metabolic Conditioning: “Open 18.1
As many rounds as possible (AMRAP) in 20 min
8 Toes-to-bars (Health: Hanging leg raise or 2x sit ups)
10 Dumbbell Hang Clean & Jerks, (Health: 20lb, Athletic*: 35lb, Performance: 50lb)
Row Calories (Health: 10, Athletic*: 12, Performance: 14)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7-11 rounds, about 2:15 per round.
Coaching Tips: Crank through the first few rounds at a good clip, but then settle into a pace you can maintain for the next 15 or so minutes. Be as efficient as possible on the toes to bar and db hang clean and jerks to save energy for later rounds. Push the pace on the row because the faster you go, the less distance you’ll have to go on the rower. Avoid using your biceps on the rower by keeping your row form (this will save them, and your grip, for the other movements). Use a hook grip on the hang cleans if you can to save the grip for later.
Compare to: February 24, 2018
Optional ‘Cash Out’ or Hypertrophy: None.
“By the Numbers” Book References: Ring Dip p. 363, Muscle Up p. 478, Toes to Bar p. 434