Wednesday – August 1, 2018 – 180801
Context: Practice – the difference between a ‘grind’ workout and a ‘wind’ workout (this one will be more of a ‘grind’)
Dynamic Warm Up Option: 3 rounds of bear crawl 40-60 feet, 5 inch worms, 10 ring rows, then 4 sets of 5 with an empty bar: hang muscle cleans, front squat, push press
Skill Practice Warm Up: Spend 8 minutes working up to a challenging front squat or overhead squat.
Super Set: none
Metabolic Conditioning: “Hitchhiker’s Guide”
For time. Health: 4 rounds for time, Athletic*/Performance: 5 rounds
9 ‘heavy’ front squats (Health: 12 reps at 55lb / Athletic: 105lb* / Performance: 155lb) Or DBs (15 at 15lbs, 15 at 30lbs*, 15 at 45bs)
21 dumbbell hang power snatch -one arm, alternate as desired- (Health: 15lb / Athletic: 30lb* / Performance: 45lb)
1 minute rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 14 – 23 minutes, About 3.5 min per round including the rest. Scale Up: Ring dips instead of push-ups, 35/50lb db.
Compare to: NEW WORKOUT!
Coaching Tips: This will be a bit more of a ‘grinder’ for most folks (as opposed to ‘wind’). Take your time on the front squats and be prepared to scale down the weight or reps on later rounds if necessary. Make sure you are using a good hip explosion to get the dumbbell snatch – as opposed to pressing it out (the shoulders will get very fatigued from the push-ups combined with a press out).
Optional ‘Cash Out’ or Hypertrophy: 2 min row, 60s plank, 2 min row, OR 3 sets of 12 single arm db bench press in a super set with 15 weighted glute bridges
“By the Numbers” Book References: Front squat p. 227, Push-up p. 126