Chip and Dale

8:30 AM is workout below.  9:30 AM is Open 18.2
Saturday – March 3, 2018 – 180303
Context: Practice – Scale to the best movement, not just the easiest movement.
Dynamic Warm Up Option: 200m jog, 300m row, or .25 mi airdyne, then 2 sets: 5 side lunges per side, 5 single arm ring row per side, 5 glute bridges, 5 broad jumps, 10 wall ball
Mobility: Shoulder
Skill Practice Warm Up: none
Strength: 2-2-2-2-2-2-2 Power Snatch (7 sets of 1 rep, increase weight with each set to max)
Super Set: 7×3 half kneeling single arm db shoulder press
Metabolic Conditioning: “Chip and Dale”
10 minute AMRAP (as many rounds as possible)
With a PARTNER, one person working while the other rests. Split work up as desired.
12 jerks (Health: 45lbs, Athletic*: 85lbs, Performance: 135lb)
16 supine ring rows (feet on a box, toes even with the bottom of the rings). Partner MUST be in elbow plank for these to count!
20 single arm overhead squats (Health: 15lbs, Athletic *: 30lbs, Performance: 45lbs)
*Women’s “Performance” weights and reps (Rx)
Indy Version: 6 jerks, 8 ring rows, 10 single arm OHS, 8 minutes
Scaling Guide: 4 – 6 rounds, about 2:15 per round.
Compare to: February 18, 2017
Coaching Tips: Have a plan with your partner ahead of time to know who is going to do what (don’t split it up exactly down the middle unless you both are equally matched). No ring rows until the partner is in an elbow plank – the body must be in a straight line, no hips in the air. Switch arms as desired on the single arm overhead squats.
Optional ‘Cash Out’ or Hypertrophy: 100m farmer carry, 25 cal row, 5 minutes, OR 3 sets of 10 neutral grip chin ups in a superset with 12 Bulgarian split squats
“By the Numbers” Book References: Back Squat p. 171, Push Jerk p. 424, Ring Row p. 122