Monday – September 18, 2017 – 170918
Dynamic Warm Up Option: 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power clean, behind the neck press (snatch width), overhead squat. Then 10-20m shuttle while partner hangs on bar/rings – 3 rounds.
Skill Practice Warm Up: None (list of fun games to play here)
Strength: 5 x 3 Snatch – 10 of 14 (5 sets of 3 reps, same weight across, approximately 75 – 85%)
Super Set: 5 x 5 strict ring dip (or progression) or strict weighted (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Happy Trails“
For Time. 4 Rounds
8 Dumbbell Hang Power Clean (Health: 20lbs, Athletic*: 30lbs, Performance: 45lbs)
12 Box Jumps (Health: 12in, Athletic*: 20in, Performance: 24in)
Then 800m Run (After the 4th round)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 10 min
Coaching Tips: Make sure your ankles are warmed up and mobilized for this one. Grit through the 4 rounds as fast as possible then pace the first half of the run. Speed up once you know how you feel during the run. Don’t forget to sprint the last part of the run!
Compare to: August 3, 2016
Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 20 cal row, 4 rounds OR 3 sets of 8-12 neutral grip chin ups (on rings) super set with 8-12 single leg deadlifts
“By the Numbers” Book References: Clean p. 404, Clean Variants p. 496, Box Jump p. 351, Run p. 269