Wednesday – October 11, 2017 – 171011
Dynamic Warm Up Option: 3 rounds: 8 squat jumps, 3 inch worms, 3 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, hang muscle clean, shoulder press, hang squat clean
Skill Practice Warm Up: Spend 8 minutes working up to a near max height box jump from standing or seated. Or, using a tall doorway, rope, or wall, test vertical leap.
Strength: 7×1 power clean or pause power clean 3 of 12 (7 sets of 1 rep at 75-85%, same weight with each set)
Super Set: 7×3 half kneeing single arm dumbbell press (7 sets of 3 reps)
Metabolic Conditioning: “Farmers Cardio 2.0“
7 MINUTES for distance. With a partner.
As many METERS as possible
Dumbbells – Health: 15lbs Dumbbells, Athletic*: 25lbs, Performance: 45lbs
OR Sandbag – Health: 45lbs, Athletic*: 60lbs, Performance: 80bs
Choose one or the other, NOT both at the same time (but you can switch between the two whenever you want). You should be moving fast the whole 7 minutes. With a partner, “farmer carry” (hands at your sides) 1 pair of dumbbells or carry 1 sandbag as far as possible in 7 minutes. Partners take turns but one partner must carry the entire load – both DB’s or the entire sandbag at the same time (no splitting DB up or partner carrying the sandbag); the partners must stick together as they move. Record total meters covered for your team (so go outside, but don’t go too far from where you can hear the final time call).
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 400 – 1000m, Scale Up: 65lbs/45lbs dumbbells or 70/44lb kbs
Coaching Tips: Don’t try and be a hero and go super long for each set. You are better off running faster and switching off more often. (Practice an efficient switch off before the MetCon starts.) If one person is more skilled at this than the other, they should carry the weights more so that the team goes farther!
Optional ‘Cash Out’ or Hypertrophy: 10 thrusters, 25 cal row, 3 rounds. OR 3 sets of 12 single arm bent over row (db or landmine) in a superset with 8-12 strict toes to bar
“By the Numbers” Book References: none