Wednesday – March 7, 2018 – 180307
Context: Practice – Not all good movements go into ‘metcons’ (like TGU)
Dynamic Warm Up Option: 3 rounds of bear crawl 40-60 feet, 5 inch worms, 10 ring rows, then 4 sets of 5 with an empty bar: hang muscle cleans, front squat, push press
Mobility: Shoulder
Skill Practice Warm Up: Spend 8 minutes working on Turkish Get Ups, shoot for at least 4 per side at varying weights.
Strength: none
Super Set: none
Metabolic Conditioning: “Dockworker”
For calories – 5 ‘cycles’
In 3 min
6 ‘heavy’ power cleans or squat cleans (Health: 65lb / Athletic: 105lb* / Performance: 155lb)
15 push-ups (Health: 10 scaled / Athletic: 10*/ Performance: 15)
Row for max calories
2 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 80-160 Calories, about 20-25 calories per round. Scale Up: 185/135lb cleans and kipping handstand push-ups instead of push-ups.
Compare to: May 11, 2017
Coaching Tips: Choose a clean load that you will have to break up on the second round by the latest. The goal is to start the push-ups around the 60 second mark, and finish them no later than the 120 second mark. If you hit the second minute and you haven’t finished push-ups, go to the rower anyways and subtract one calorie for each unfinished push-up at the end of the workout. Keep the push-ups ‘legit’ and don’t let yourself start worming. Start each row off with a couple short pulls to get the flywheel up to speed, and then row hard because of the 2-minute rest. Adjust the load (of the barbell for cleans) during the rests if necessary!
Rowing sub: 2 muscle cleans (65/95lb or about 50% of max), 2 burpees = 4 cal
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Clean p. 404, Clean Variants p. 496, Push-up p. 126, Row p. 142