Tuesday – February 12, 2019 – 190212
Context: Competition – Imagine your are going to be video taped and that every rep is going to be analyzed.
Dynamic Warm Up Option: 200m jog throwing medicine ball with partner or 2 min jump rope, then 3 rounds of 8 ring rows, 8 push-ups, 8 spiderman lunges (4 per side), Then 3 sets of 4 with an empty bar: straight legged deadlifts, hang muscle clean, thruster
Mobility/Activation/Prehab: Shoulder
Skill Practice Warm Up: Spend 10 min working up to a challenging thruster for 2 reps, (80-90%) out of the rack. Or perform 3 reps on the minute for 6 minutes at 50-60% (from the floor).
Strength: none
Super Set: none
Metabolic Conditioning: “Holbrook”
10 rounds, each round for time, of:
5 Thrusters, (Health: 55lb, Athletic*: 75lb, Performance: 115lb) or 7 with dbs (Health: 20lb, Athletic*: 35lb, Performance: 50lb)
10 Kipping Pull-ups
Sprint, 100 m or 20′ (6m) out and back ‘shuttle’ run (no line touch) x 6
Rest 1 min between each round.
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 18 – 28 min including the rest, about 2:20 per round. Record on BTWB without rests.
Compare to: June 5, 2018
Coaching Tips: The goal here is to go with as few sets as possible, and to run fast before each rest. 10 rounds will get challenging at round 4 to 7, but hang in there. Keep the elbows up on the rack part of the thrusters and remember that a squat clean counts as the beginning of a ‘rep’. Butterfly pull ups are acceptable (as usual when it says ‘kipping’). If you do not ‘sprint’ the 100m runs, your time will suffer.
Optional ‘Cash Out’ or Hypertrophy: None.
“By the Numbers” Book References: Thruster p. 357, Kipping Pull-up p. 258, Running p. 269