Monday – October 2, 2017 – 171002
Context: Practice
Dynamic Warm Up Option: 100m run with medball sharing with partner. Then 2 sets of: 10 ring row, 10 lunge steps, 30s plank.
Mobility: Ankle
Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) squat clean x 2, or perform 3 reps on the minute for 6 minutes (50-60%)
Strength: None
Super Set: None.
Metabolic Conditioning: “Lazerwolf”
For time – 5 rounds
12 dumbbell squat cleans (Health: 15lb / Athletic: 30lb* / Performance: 45lb)
12 dumbbell push press (same)
12 V-ups (Health: sit up)
50 double unders (Health: 4 singles/1 DU attempt 10 rounds, Athletic: 30 including attempts, Performance*: 50 reps)
1 minute rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 18 – 25 minutes, about 4 min per round including the rest. Scale Up: 35/50lb dumbbell and GHD sit ups.
Compare to: NEW WORKOUT!
Coaching Tips: Plan on doing the first sets of squat cleans and push presses in large (if not unbroken) sets. To do a V up correctly, you must touch your toes above the hips, but locked out knees are not required. Scale the V up down to abmat sit ups if you can’t do these in sets of 4 or more. If you can not do the 50 double unders in 90s or less, scale them down to less reps to keep the intensity up.
Optional ‘Cash Out’ or Hypertrophy: None
“By the Numbers” Book References: Clean Variants p. 496, Push Press p. 292, Double Unders p. 213