Keel Shaper

Friday – June 8, 2018 – 180608
Context: Practice – Advanced skills in metcon (save it for movements you have accomplished in skill work).
Dynamic Warm Up Option: 2 min jump rope, then 3 sets of 10 wall ball, 10 kb SDHP or one handed muscle cleans, 10 squat jumps, 10 ring rows, Then 3 sets of 5 with an empty bar: straight leg deadlifts, bent over row, muscle cleans, push press
Mobility/Activation/Prehab: Shoulder
Skill Practice Warm Up: None
Strength: 3-3-3-3-3 Push press (5 sets of 3 reps, adjust load each set working up to a max or ‘strong effort’)
Super Set: 5×5 single leg dumbbell deadlift (two dumbbells, same weight across all sets)
Metabolic Conditioning: “Keel Shaper“
In 7 minutes (for Max Double unders)
Rope climb (Health: 6 lay downs, Athletic: 2 reps*, Performance: 3 reps)
15 power snatch (Health:55 / Athletic: 85lb*/ Performance: 135lb)
Max double unders (Health: count attempts)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 50 – 250 reps, about 60s for the rope climbs, and 2 min for the snatches. Scale up: legless rope climbs and 105/155lb bar.
Compare to: July 7, 2017
Coaching Tips: Get through the rope climbs as fast as possible and use a technique that prevents rope burn. The first set of power snatches should be challenging after the rope climbs, but you will ‘recover’ a bit for a big final set (or small sets with minimal rest). When you start the double unders, do not be surprised if you mess up a lot during the first few rounds – they will get easier as you recover from the rope climbs and snatches. That said, you should get ‘winded’ as the sets go on!
Optional ‘Cash Out’ or Hypertrophy: 30s L sit, 100 single unders, 4 rounds, OR 3 sets of 12 narrow grip chin ups in a super set with 15 banded good mornings
“By the Numbers” Book References: Rope climb p. 461, Snatch p. 447, Double Unders p.  213