Harpoon’s Kiss

Thursday – May 17, 2018 – 180517
Context: Practice – Progressions and efficiency on rope climbs
Dynamic Warm Up Option: 2 sets of: suitcase or oh carry + 10 goblet squats + 10 push-ups + 10 sit up. Then 3 qty inch worms and 2 Crab Bridges
Mobility: Shoulder
Skill Practice: None
Strength: Bench Press 5 x 3 @ 80-85%
Super Set: 5 x 5 Dumbbell Split Squat
Metabolic Conditioning: “Harpoon’s Kiss”
           8 min – max rounds
Rope climb (Health: 6 lay downs or 10 rope assisted pull- ups, Athletic: 2 reps*, Performance: 3 reps)
then max rounds with the remaining time:
5 knees-to-elbows
15 American kettlebell swings (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
10 goblet squats (same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds, about 60s for the rope climbs, then 1:30 per round. Scale Up: Legless rope climbs and 70/53lb kb.
Compare to: June 15, 2017
Coaching Tips: Get through the rope climbs as fast as possible, even if it will affect your first round of knees-to-elbows. The grip will be fatigued, so be prepared to break up the first round of kb swings. Watch out for a hyper extended lumbar on the kb swings! We want to make sure that the back stays flat on both the bottom and the top of the swing. Keep the chest up on the goblet squats to save the low back!
Optional ‘Cash Out’ or Hypertrophy: 100m farmer carry, 2 min cal row, 100m farmer carry, OR 3 sets of 12 db bent over rows in a super set with 12 loaded step ups (per side)
“By the Numbers” Book References: Rope climb p. 461, K2E p. 239, KB Swing p. 277