Monday – October 23, 2017 – 171023
Context: Mental Toughness – Do not pace the first few rounds of the metcon. Go hard and see what you are capable of when fatigued.
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
Skill Practice Warm Up: Double Unders, 30s on, 30 seconds off, for 4 minutes
Strength: 7 x 1 power clean or pause power clean 7 of 12 (7 sets of 1 rep at 80-90%, same weight with each set)
Super Set: 7 x 3 half kneeing single arm dumbbell press (7 sets of 3 reps, same difficulty as the main lift, video here)
Metabolic Conditioning: “Bad Moon Rising“
7 minute AMRAP (as many rounds as possible)
4 strict weighted pull-ups – with a dumbbell (Health: smallest band possible, Athletic*: 10lbs, Performance: 25lbs)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 8 rounds, about 1:10 per round. Scale up: 45/20lbs
Compare to: February 15, 2017
Coaching Tips: Don’t scale the weighted pull-ups to be too light/easy – otherwise this turns into just a burpee workout! Keep these strict pull-ups strict. If you can’t do strict pull-ups (you have to kip) – DON’T! Use a band. Today only strict is allowed.
Optional ‘Cash Out’ or Hypertrophy: 16 lunge db suitcase lunge steps, 16 sit ups, 26 calorie row, 3 rounds, OR 3 sets of 15 db/goblet squats, superset with 10 db shoulder presses
“By the Numbers” Book References: Weighted Pull-up p. 333, Burpee p. 415