Saturday – September 30, 2017 – 170930
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: 7 x 1 Snatch – 14 of 14 (7 sets of 1 rep, same weight across, approximately 85 – 95%)
Super Set: 7 x 3 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: “Heavens to Betsy”
As many rounds as possible (AMRAP) in 10 minutes. With a partner.
16 jerks (Health: 45lb, Athletic: 85lb*, Performance: 135lbs)
40′ walking lunge (together)
32 American Kb swings (Health: 26lb, Athletic: 35lb*, Performance: 53lbs)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: : 3 – 5 rounds, about 2.5 minutes per round. Scale Up: 105/155lb bar and 53/70lb kb.
Coaching Tips: Plan on breaking the jerks up into small, fast, sets. Keep in mind that both partners must complete the lunges together. Keep the back flat on the kb swings, and stay near your partner for fast transitions.
Indy Version: 6 jerks, 40′ lunge, 12 kb swings, 8 min AMRAP.
Compare to: NEW WORKOUT
Optional ‘Cash Out’ or Hypertrophy: 4 min max row/airdyne OR 3 sets of 12 banded hamstring curls in a super set with 8-12 strict chin ups
“By the Numbers” Book References: Push Jerk p. 424, Walking Lunge p. 220, Kettlebell Swing p. 277