Thursday – February 14, 2019 – 190214
Context: Practice – Communication is key with partner workouts (and relationships)
Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds, 8 push-ups, 8 goblet squats, 8 banded good mornings, 2 crab bridges, 10-20m farmer carry, then 3 sets of 5 with an empty bar: pause power snatch, overhead squat, rack jerk
Mobility/Activation/Prehab: Shoulder
Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause snatch (pause 3 seconds at or just below the knee), plus power snatch (no pause).
Strength: none
Super Set: none
Metabolic Conditioning: “Be Mine”
AMRAP in 25 min, With a “Valentine”
15 synchronized burpees -both people must hit chest at the same time-
80 double unders -split as desired- (Health: 160 singles).
50′ walking lunge – both partners together-
100′ bumper plate pinch grip carry – split as desired- (Health: 10lb, Athletic*: 15lb, Performance: 25lb), bumpers must be held in pinch grip
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 7 rounds, about 4:30 per round.
“Single” Version: AMRAP in 20 min, 15 burpees, 40 double unders, 50′ walking lunge, 50′ pinch grip carry, 30s rest
Compare to: NEW WORKOUT!
Coaching Tips: Keep yourself strict on the synchronized burpees and wait until you and your partner are both on the ground before starting the next rep. Start slow until you have the timing down. Do not hyper extend your back on the burpees. Take turns on the double unders, but let the person who can do more get more of the reps done. The lunges do not have to by synchronized, but they should be completed by both partners. Hold the plates in a pinch grip at the top of the plate (rather than sticking your fingers in the hub or holding the bottom, that would be a ‘scaled’ version).
Optional ‘Cash Out’ or Hypertrophy: None.
“By the Numbers” Book References: Snatch p. 447, Double Unders p. 213, Walking Lunge p. 220