Barbed Wire

Monday – April 9, 2018 – 180409
Context: Mental Toughness –  Hold the standard (make every rep legit, don’t let your ego around the ‘score’ get involved)!
Dynamic Warm Up Option: 2 sets of 10 ring rows 10s crab bridge, and 5 L / 5 R side lunge. Then 5,4,3,2,1 with an empty bar: hang muscle clean, front squat, push press, good morning
Mobility: Shoulder
Skill Practice Warm Up: None
Strength: 6×2 Squat clean 7 of 11 (6 sets of 2 reps, same weight across, 80-90% of max)
Super Set: 5×6 half kneeling single arm dumbbell press Video Here
Metabolic Conditioning: “Barbed Wire”
7 minute AMRep (as many reps as possible)
1-2-3-4…
Chin-up (Health: assisted, Athletic: kipping chin*, Performance: strict)
40 single unders or 20 ‘cross overs’ between every round. (each cross over counts as 2 single unders for scoring purposes)
Log total reps.
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 308 – 558 (7 – 12 rounds). R7: 308, R8: 356, R9: 405, R10: 455, R11: 506, R12: 558. Scale Up: 30 double unders per round.
Compare to: January 19, 2018
Coaching Tips: Start with a difficult version of the pull up and roll with it for as long as possible. If you truly get stuck, then scale to an easier version to finish the set. Go back to the harder version on the next set and do the same. Go for large sets on the jump rope, and plan on catching your breath on the later rounds of chin ups. Lay your jump rope out each time so it is easy to pick up and go into your next set. ‘Cross Overs’ are where you cross your arms as the rope goes under your feet, then uncross them on the next rep. Each time the rope goes under your feet counts as two reps of single unders!
Optional ‘Cash Out’ or Hypertrophy: 1 minute double unders, 2 min row, 1 minute double unders, OR 3 sets of 12 single arm db bench press in a super set with 12 strict toes to bar
“By the Numbers” Book References: Double Unders p. 213