Saturday – March 09, 2019 – 190309
Context: Practice – Move fast while your partner is waiting, but still perform the movement with excellence.
Dynamic Warm Up Option: Coaches Choice
Skill Practice Warm Up: Spend 8 minutes working up to a challenging jerk 80-90% out of the rack, or perform 3 reps on the minute for 5 minutes at 50-60%
Super Set: none
Metabolic Conditioning: “Cannonball Run”
AMRAP in 17min – with a partner
10 shoulder to OH (Health: 65lb/ Athletic*: 95lb/ Performance: 135lb) or 14 with dbs (20lb/35lb*/50lb)
20 front squat (same)
30 push ups (partner stays in plank while other person goes)
40′ walking lunge (together)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds, about 4 minutes per round.
INDY VERSION: 5 s2o, 10 front squat, 12 push-ups, 40′ walking lunge, 1 min rest.
Compare to: November 17, 2018
Coaching Tips: Remember to switch to your partner BEFORE you start to go a lot slower. Going to near failure is not the best strategy because your partner may not be able to give you much of a rest! Many teams will benefit from having one person do all 10 s2o and then a small set of squats to avoid having to swap the bar as often. For example, have one partner do 10 shoulder to overhead, then 5 front squats. Their partner can do 10 FS, and then the first person can finish the set with 5 more. Break up the push-ups often. It is easy to switch with your partner, and push-ups can get very hard very fast.
Optional ‘Cash Out’ or Hypertrophy: 25 cal row, 25 toes to bar, 25 cal row, OR 3 sets of 12 strict narrow grip chin ups in a super set with 15 weighted good mornings
“By the Numbers” Book References: Push Jerk p. 424, Split Jerk p. 470, Front Squat p. 227, Push-up p. 126, Walking Lunge p. 220