Tuesday – December 19, 2017 – 171219
Context: Practice – Do as many rounds as possible at the highest level, then scale down if needed.
Dynamic Warm Up Option: 3 rounds of 5 air squats, 2 crab bridges, 2 inch worms, 5 push ups. Then 5,4,3,2,1 of straight leg deadlift, hang power clean, shoulder press, thruster
Skill Practice Warm Up: None
Super Set: None
Metabolic Conditioning: “Lines and Lashings“
In 9 minutes
Rope climb (10 lay downs, 3 reps*, 5 reps)
Then max rounds with the remaining time:
8 hang power cleans (Health: 45lb / Athletic: 85lb* / Performance: 135lb)
8 dumbbell thrusters (Health:15lb / Athletic: 30lb */ Performance: 45lb)
30 double unders
2 min rest (after the 9 minutes)
Repeat with rope climb buy in (start rounds where you left off)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 8 rounds, about 2 minutes to do the rope climbs and then 1.5 min per round. Scale Up: 105/155lb bar, 35/50lb db, Double unders must be unbroken to be Rx!
Compare to: NEW WORKOUT!
Coaching Tips: If you aren’t going to do the rope climbs ‘unbroken’ trade off with a partner (or two) to help you pace. Make sure you are climbing down the rope and not sliding down (ensuring rope burn). Use a hook grip for the cleans. Keep the chest up on the thrusters, and rest the dbs on your shoulders if you can. Keep the arms close on the double unders so you don’t blow your shoulders up.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Rope climb p. 461, Clean Variants p. 496, Thruster p. 357, Double Under p. 213