Castle Rock

Thursday – September 7, 2017 – 170907
Context:   Practice
Mobility: Shoulder
Skill Practice Warm Up: Spend 6 minutes working up to a challenging (80-90%) shoulder press, or perform 4 reps on the minute for 5 minutes (50-60%) from the floor.
Strength: 2-2-2-2-2-2-2 Jerk (7 sets of 2 reps, adjust and increase weight with each set)
Super Set: 7×4 dumbbell split squat or Bulgarian squat
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: May 29, 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: 10 burpees, 30 double unders, 3 rounds OR 4 sets of 7-12 db curls super setted with 10 loaded glute bridges (on a bench)
“By the Numbers” Book References: Clean p. 404, Push Jerk p. 424, Push Press p. 292