Friday – July 13, 2018 – 180713

Context:  Competition – Use the clock to pace your rounds.

Dynamic Warm Up Option: 3 sets of 50 single unders or 30 double unders, 10 push ups, 10 sit ups, 10 ring rows. Then 3 sets of 5 with the empty bar: Jefferson curl, hang muscle clean, front squat, push jerk

Mobility/Activation/Prehab: shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging clean and jerk (80-90%), or perform 5 reps on the minute for 6 minutes (50-60%)

Strength: none

Super Set: none

Metabolic Conditioning: “Cindy”

20 minute AMRAP (As many rounds as possible)

5 Pull-ups

10 Push-ups

15 Air Squats

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

Team: Alternate with a partner, divide the work up as desired OR alternate rounds (as long as you alternate whole rounds it can still be logged as “RX” Cindy!)

Scaling Guide: 10-20 rounds.

Compare to: Cindy (last done May 5, 2017)

Coaching Tips: Go in big sets from the beginning on this one (unbroken as long as possible).  Then start breaking in the middle of the sets but avoid resting between movements.  Hustle to the next movement and get some reps done before pausing.  For example, break in the middle of the set of squats, get chalk, then finish and go right into the pull ups (don’t finish the squats, get chalk, then start the pull-ups).  And don’t overdo the chalk and leave handprints everywhere!  You should also have a plan for counting rounds, this one is easy to lose count on.

Optional ‘Cash Out’ or Hypertrophy: none

“By the Numbers” Book References: Kipping pull-up p. 258, Push-ups p. 192, Air Squat p. 103