Friday – October 12, 2018 – 181012

Context: Practice – Pay attention to your back on the metcon

Dynamic Warm Up Option: 5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, squat clean, push press, then 2 sets of 3 inch worms, 3 crab bridges

Mobility/Activation/Prehab: shoulder

Skill Practice Warm Up: none

Strength: 6×3 power clean – 11 of 11 (6 sets of 3 reps, same weight across, 80-90% of max)

Super Set: 6×4 single arm ring row (6 sets of 4 reps on each side, same challenge with all sets)

Metabolic Conditioning: “Dumbbell DT“

           For time. 5 rounds

12 dumbbell deadlifts (Health: 20lbs, Athletic*: 30lbs, Performance: 45 lbs)

9 dumbbell hang power cleans (same)

6 dumbbell shoulder to overhead (same)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide:  4 – 8 minutes, or about 1:10 per round. Scale Up: 55/35lb dbs

Compare to: November 10, 2017

Coaching Tips: Really pay attention to your low back on the dumbbell deadlifts here!  Tilt the dumbbells down so that the front ‘head’ touches and you don’t have to bend over as far.  The hook grip will really save your grip to keep you moving so use it if you can.  Be smart about resting (just like the barbell DT).  If/when you need to break this up, always rest with one or two reps left on a movement (when it is deadlifts or cleans).  After your rest, finish the last rep and try to get deep into the next set.  The goal is to always do the shoulder to overhead unbroken. Using a push jerk for the shoulder to overhead will pay off in the later rounds (versus push pressing).

Optional ‘Cash Out’ or Hypertrophy: 100m farmer carry, 30 cal row, 3 rounds OR 3 sets of 12 narrow grip chin ups in a super set with 15 calf raises

“By the Numbers” Book References: Deadlift p. 151, Clean Variants p. 496, Push Jerk p. 424, Press p. 199