Castle Rock

Monday – March 12, 2018 – 180312

Context: Practice – Keeping the back flat (on DLs, db g2o, and shuttle runs with a line touch)

Dynamic Warm Up Option: 3 rounds: 8 squat jumps, 2 inch worms, 2 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, back squat

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes practicing kipping technique focusing on pull ups and bar muscle-ups

Strength: 7 x 1 Deficit Deadlift 9 of 12 (7 sets of 1 rep, same weight for each set, at 80-90% of max deadlift)

Super Set: 7 x 2 weighted strict pull-up (or progression)

Metabolic Conditioning: “Castle Rock“

For time


Dumbbell ground to overhead -two dumbbells- (Health:15lb / Athletic: 30lb*/ Performance: 45lb)

Between every set of dumbbells:

20′ out, 20′ back lateral shuffle, 3 round trips, touch hand past line each 20′

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5 – 10 minutes, you should be done with the first two rounds in 3-4 min.

Compare to: September 7, 2017

Coaching Tips: You must maintain a flat back on the dumbbell ground to overhead when touching the ground. Only one ‘head’ of each dumbbell has to touch the ground each rep (not all four points). A two handed ‘snatch’ style can be utilized (wide feet, touching between the feet), but only if the back is kept flat. Other people may want to do a more conventional clean and jerk style with the dumbbells outside of the feet. Both are acceptable. For the shuffle, face one wall and ‘shuffle’ sideways to the line, then touch one hand past the line. Don’t get lazy on the shuffles, especially on the later rounds. You will lose intensity if you don’t push the pace on these for the last few rounds. Hustle between the transitions because there is so many for such a short workout.

Optional ‘Cash Out’ or Hypertrophy: 10kb swings, 15 wall ball, 5 min OR 3 sets of 12 db curls in a superset with 15 loaded glute bridges

“By the Numbers” Book References: Clean p. 404, Push Jerk p. 424, Push Press p. 292