Thursday – December 21, 2017 – 171221
Context: Practice – Using your abs when going overhead and on burpees
Dynamic Warm Up Option: 3 sets of 10 ‘Jones squats’, 10 ring rows, 30s plank or planche progression, 10-20m kb single arm oh carry
Skill Practice Warm Up: Spend 8 minutes working up to a challenging squat clean (80-90%), or perform 3 reps each minute for 6-minute at 50-60%.
Super Set: None.
Metabolic Conditioning: “Dressed to the Nines“
1000m row (all levels, record as benchmark)
1 min rest
Then 4 rounds for time
10 power snatches (Health: 35lb kettlebell swing / Athletic: 65lb* / Performance: 95lb)
15 abmat sit ups
10 clean and jerks (same)
15 abmat sit-ups
10 bar facing burpees
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 18 – 25 minutes, about 4-4:30 for the row, and then 3.5 minutes per round after. Scale Up: 85/135lb bar, 1 set of 15 GHD sit ups per round, 1 set of sit ups.
Compare to: NEW WORKOUT!
Coaching Tips: Push the pace on the row and try to set a new PR. The first round will be a bit rough, but you’ll recover and settle into a steady pace. Make sure you dip under the power snatch and avoid pressing out (which will make the clean and jerks and burpees harder). Be sure to actually ‘jerk’ the weight and do not push press the bar. The sit ups will get hard, so push the pace on the other movements to keep the intensity up.
Optional ‘Cash Out’ or Hypertrophy: NONE
“By the Numbers” Book References: Row p. 142, Power Snatch p. 438, Buttlerfly Sit-up p. 512, Power Clean p. 368, Push Jerk p. 424, Burpee p. 415