Friday – November 9, 2018 – 181109
Context: Practice – Make sure you are practicing form during the dynamic warm ups!
Dynamic Warm Up Option: 3 rounds: 10 goblet squats, 3 inch worms, 3 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, hang squat clean
Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings).
Strength: 3×4 and then 3×3 front squat or front box squat – 9 of 12 (3 sets of 4 reps and then 3 sets of 3 reps, same weight across, 80-90% of max if doing front squat, 65-75% of max front squat if doing box squat)
Super Set: 6×6 half kneeling single arm dumbbell press (6 sets of 6 reps on each side, same challenge with all sets)
Metabolic Conditioning: “Cold Sweat”
8 minute AMReps (as many reps as possible)
3, 6, 9…
squat clean (Health: 35lb, Athletic: 65lb*, Performance: 95lb) or with DB (Health: 15lb, Athletic: 30lb*, Performance: 45lb)
At min 0:00, 2:00, 4:00, 6:00, stop and do 8 thrusters before going back to other movements (thruster reps do not count toward total reps). Yes, this means start with the thrusters.
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 30 – 90 reps (only count cleans and toes to bar). Finishing the 6s: 18 reps. 9s: 36 reps. 12s: 60 reps. 15s: 90 reps. 18s: 126 reps.
Compare to: NEW WORKOUT!
Coaching Tips: Start with the first set of thrusters and get through them in an unbroken set. Go right into the squat cleans. A power clean plus front squat is acceptable. Try to do big sets on the toes to bar for the first rounds and take more breaks with the barbell. If possible, try to be ‘on’ the squat cleans when the thrusters need to happen so you don’t have an extra transition.
Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 200m run, 4 rounds, OR 3 sets of 12 single arm ring rows, in a super set with 15 glute bridges
“By the Numbers” Book References: Clean p. 404, T2B p. 434