ghosts n stuff

Friday – September 14, 2018 – 180914
Context:  Competition – Strategically break this one up for your best score
Dynamic Warm Up Option: 3 sets of 5 push-ups, 5 air squats, 5 deadbug extensions (each side)-, 5 Spiderman lunges (each side). Then 5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle clean, shoulder press, front squat
Mobility/Activation/Prehab: hip
Skill Practice Warm Up: none
Strength: 6×3 power clean – 3 of 11 (6 sets of 3 reps, same weight across, 70-80% 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: “Ghosts N Stuff
For time. 5 rounds – with a ‘Game Changer’
8 power cleans (Health: 55lb / Athletic: 85lb* / Performance: 135lb) or 12 reps with dbs (20/30*/45lb)
8 toes-to-bar
35 double unders* (Health: 1 min of jump rope or DU attempts)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 11 minutes, about 1:45 per round. Scale Up: 4 bar muscle ups instead of toes to bar
Compare to: January 9, 2018
Coaching Tips: Go for big sets in the beginning, but start breaking it up before your grip starts to get too taxed. Be sure to stand up all the way on the power cleans and to point your toes on the toes to bar. Keep the arms close to the body for the double unders, and use as little knee bend as possible (it should be almost all ankles). The rope should be louder than the feet hitting the ground!
GAME CHANGER (PERFORMANCE SCALING ONLY): If you finish before minute 10, you can row for calories between min 8 and min 10. Subtract 1 second from your time for each calorie rowed. If you finish before min 8, you have to wait. If you finish at 9:30, you have 30s to row.
Optional ‘Cash Out’ or Hypertrophy: 10 ring rows, 15 kb swings, 4 minutes, OR 3 sets of 12 single arm bent over rows in a super set with 12 db weighted step ups
“By the Numbers” Book References: Clean p. 404, T2B p. 434, Double Unders p. 213