Down with the Sickness

Wednesday – December 13, 2017 – 171213
Context: Practice –   Pacing to maintain better form for longer.
Dynamic Warm Up Option: 10 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings on the pull up bar, then 3 sets of 5: snatch grip deadlifts, hang muscle snatch, overhead squats, snatch grip press behind the neck
Mobility: Ankle
Skill Practice Warm Up: Spend 8 minutes working on pistols and pistol progressions
Strength: none
Super Set: none
Metabolic Conditioning: “Down with the Sickness “
15 minute AMRAP (As many rounds as possible) – with a 4-minute rolling start
12 deadlifts (Health: 75lb / Athletic: 125lb* / Performance: 185lb)
12 kipping pull-ups (Health: 12 ring rows)
12 single arm overhead squat (Health: 15lb / Athletic: 30lb* / Performance: 45lb)
50 Double Unders
*Women’s “Performance” weights and reps (Rx)
Rolling Start: Perform no more than 2 rounds in the first 4 minutes. If you finish early, you must wait until minute 4 to start. If you can’t finish two rounds in 4 min, just treat this as a regular AMRAP.
Scaling Guide: 4 – 7 rounds, about 2.5 minutes per round. Scale Up: 155/225lb bar, chest to bar pull ups, 35/50lb db.
Compare to: NEW WORKOUT!
Coaching Tips: Be sure to use a mixed hook grip on the deadlifts to save the grip for the pull ups and later rounds. Focus on keeping the bar close to the shins, even when fatigued. Make sure you use your hips on the kipping pull ups. Switch arms as desired on the OHS. Pace the double unders so you can go right into the next set of deadlifts.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Deadlift p. 151, Kipping Pull-up p. 258, Double Unders p. 213