castle in the clouds

Friday – November 2, 2018 – 181102
Context: Practice – Keeping the shoulder presses and the ring rows strict (squeeze the butt and the abs)
Dynamic Warm Up Option: 3 rounds: 8 ring rows, 8 push-ups, 8 lunge steps, 2 crab bridges, 2 inch worms, then 3 sets of 5 with an empty bar: bent over row, hang power snatch, rack press behind the neck, overhead squat
Mobility/Activation/Prehab: shoulder
Skill Practice Warm Up: Spend 8 minutes working on kipping drills, focused on kipping pull ups and bar muscle ups.
Strength: none
Super Set: none
Metabolic Conditioning: “Castle in the Clouds”
           For max rounds. In 13 minutes:
800/1000*/1200m row
Then max rounds with the remaining time:
8 shoulder press (Health: 35lb, Athletic: 65lb*, Performance: 95lb) OR Kipping Handstand Push-ups (Athletic: 4 reps* / Performance: 6 reps)
8 hang power snatch (Health: 10 reps with 26lb kettlebell swing, Health: 65lb*, Performance: 95lb) OR with 10 reps of American kettlebell swing (Health: 26lb, Athletic: 53*, Performance: 70)
12 supine ring rows
100m bumper plate farmer carry OR 20ft out and back x 8- (Health: 15lb / Athletic: 25lb* / Performance: 45lb)
2 min rest
Then repeat, starting with row ‘buy in’ again. Start rounds where you left off.
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4-7 rounds, about 4 min for the rows, and 3:20 per round after. Scale Up: 8 HSPU, 85/135lb snatches, and perform 60s of plank during the rest
Compare to: NEW WORKOUT!
Coaching Tips: Don’t go too hard on the row. You’ll want to be a bit more ‘fresh’ for the rest of the workout. Make sure you aren’t pulling with the arms when rowing otherwise it will make the snatches and ring rows much harder. Keep the shoulder presses ‘strict’ (no leg/hip bending). You may switch from HSPU to shoulder presses if you like. The ring rows should be strict as well. Hold the bumper plates however you want (through the hub, the bottom, etc.). Move fast and drop often so your grip doesn’t get as taxed.
Optional ‘Cash Out’ or Hypertrophy: 10 hollow rocks, 10 burpees, 4 min OR 3 sets of 12 banded tricep press downs in a super set with 12 db step ups (per leg)
“By the Numbers” Book References: Press p. 199, HSPU p. 500, Snatch p. 447, Kettlebell swing p. 277, Ring row p. 122