Wednesday – February 14, 2018 – 180214
Context: Practice – What can partner workouts teach us about being a better partner outside of the gym
Dynamic Warm Up Option: ‘”Moscow” Kettlebell warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 boot strappers, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob
Skill Practice Warm Up: None
Strength: 3-3-3-3-3 Front Squat (5 sets of 3 reps, increase weigh with each set to max).
Super Set: 5 x 3 strict Handstand push-up or dumbbell shoulder press (same challenge/weight for all sets)
Metabolic Conditioning: “Just the Two of Us”
8 minute AMRAP (as many rounds as possible) – with a partner, alternate as desired
16 hang power snatch (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
18 push press (same)
20 front squats (same)
Use two barbells, partner must keep the bar off the ground for the reps to count (held at deadlift, front rack, back rack, or overhead)
*Women’s “Performance” weights and reps (Rx)
Indy Version: 8 hang power snatch, 9 push presses, 10 front squats, 30s rest, 8 minutes
Scaling Guide: 3 – 6 rounds, about 1:45 per round. Scale Up: 75/115lb bar
Compare to: NEW WORKOUT!
Coaching Tips: Use small sets and trade off often because of the partner requirement to hold the bar. It will be best to hold the bar in the position for the next movement, but this isn’t a requirement. Both partners should drop the bar to the floor and rest at the same time when things get hard. Make sure you use a good ‘power snatch’ technique and squat under the bar (pushing it up will blow up the shoulders for the push press). Good hip pop will make the push presses easier in the later rounds. Watch out for your low back on this one, and rest often if the back starts to blow up.
Optional ‘Cash Out’ or Hypertrophy: 60s plank, 30 cal row, 3 rounds, OR 3 sets of 12 weighted ring dips in a super set with 15 banded good mornings
“By the Numbers” Book References: Snatch p. 447, Push Press p. 292, Front Squat p. 227