Friday – April 6, 2018 – 180406
Context: Competition – Going ‘heavy’ (even if it means a bit slower) on benchmark workouts.
Dynamic Warm Up Option: 3 sets of 5 push-ups, 5 reverse lunge steps per leg, 5 ring rows, 5 golf ball pick ups per leg, 1 crab bridge for 10s. Then 3 sets of 5 with an empty bar: straight leg deadlift, hang muscle clean, push jerk, bent over row
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) push press + push/split jerk.
Super Set: none
Metabolic Conditioning: “DT“
5 rounds for time.
12 Deadlifts (Health: 75lb, Athletic*: 105lb, Performance: 155lb)
9 Hang power clean (same)
6 Push jerk (same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6-14 minutes. About 2 min per round. Scale Up: “Heavy DT” (from the Games) 145/205lbs
Compare to: August 17, 2017
Coaching Tips: The key to “DT” is to plan your rests intelligently. For most, the best bet is to always drop with one rep left on deadlifts and hang power cleans even if you don’t think you need to. Then make sure you’re organized and prepared to do a big set of the next part. The goal is to do the 6 jerks in a row every time and avoid any ‘extra work’ of picking up the barbell and getting it into position. If you feel good after the jerks, try going right into your next set of deadlifts.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Deadlift p. 151, Clean Variants p. 496, Push Jerk p. 424