Abnegation

Monday – August 6, 2018 – 180806
Context: Mental Toughness – Only accept beautiful form snatches. Do not settle for ‘okay’ form!
Dynamic Warm Up Option: 400m run with med ball or 2 min jump rope, then 3 sets of 5 ring rows, 10 push-ups, 15 air squats, then 2 sets of 4 “Spiderman“ lunges (each side), 4 “dead bug” extensions (each side) – https://youtu.be/rbemelnkHag
Mobility/Activation/Prehab: Hip
Skill Practice Warm Up: none
Strength: 3×4 and 3×3 squat or split snatch – 6 of 12 (3 sets of 4 reps and then 3 sets of 3 reps, same weight across at 75-85% of max)
Super Set: 6×6 weighed strict pull-up or progression (6 sets of 6 reps)
Metabolic Conditioning: “Abnegation”
7 min AMRAP (as many rounds as possible)
6 goblet squats (Health: 35lb / Athletic*: 53lb / Performance: 70lb)
12 Russian kettlebell swings (same)
50 single unders OR 25 cross overs
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 7 rounds
Compare to: August 16, 2105
Coaching Tips: Keep that kettlebell close to your chest, and torso upright on your goblet squats; weight should be middle of the feet, or slightly back to the heels.  Try to go directly from your last squat into your first kettlebell swing; then break up the kettlebell swings after a few reps (if needed). Stick to the cross overs if you can – even if you mess up a couple times, they will still be faster than single unders. Do the singles if you get tired and can’t do cross overs any more or if you need a bit more rest between sets of squats and swings.  Remember that one ‘rep’ of cross over is each time the rope goes under!
Optional ‘Cash Out’ or Hypertrophy: 16 db lunge steps, 60s plank, 4 minutes, OR 3 sets of 12 db curls in a super set with 12 banded good mornings
“By the Numbers” Book References: Kettlebell swing p. 277