Clove Hitch

Friday – November 24, 2017 – 171124
Context: Practice – How much rest between sets of lifting (usually 2-3 min)
Dynamic Warm Up Option: Coach’s choice
Mobility: Shoulder
Skill Practice Warm Up: None
Strength: 3×4 and 3×3 Front Squat or front box squat 5 of 13 (3 sets of 4 reps and then 3 sets of 3 reps at 75-85% of max front squat – 55-65% if you are box squatting, same weight with each set)
Super Set: 6 x 5 strict handstand push up for depth (or progression)
Metabolic Conditioning: “Clove Hitch”
           For time
rope climbs (6 lay downs, 2 reps*, 3 reps)
Then 5 rounds
5 ‘heavy’ jerks (Health: 65lb / Athletic*: 105lb / Performance: 155lb)
15 Russian Kettlebell swings (Health: 35lb / Athletic*: 53lb / Performance: 70lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 8 minutes, about 1 min for the rope climbs, then 1:15 per round after. Scale Up: Legless rope climbs, 125/185 bar, 70/88lb kb.
Compare to: NEW WORKOUT!
Coaching Tips: Use a big jump on the rope climb if you can. Remember to pull your feet up as high as possible each rep to require less ‘pulls’ to get to the top. Do not ‘slide’ down the rope, always climb down to prevent rope burns. Try to go unbroken on the jerks. Keep the arms straight on the kb swings.
Optional ‘Cash Out’ or Hypertrophy: 100m farmer carry, 30 cal row, 3 rounds OR 3 sets of 12 narrow grip chin ups in a super set with 15 Jones Squats
“By the Numbers” Book References: Rope climb p. 461, Push jerk p. 424, KB swing p. 277