mack attack

Wednesday – September 5, 2018 – 180905
Context: Practice – Take your time on the ‘heavy’ stuff and make up for it elsewhere
Dynamic Warm Up Option: 2 sets of 10 reverse lunge steps, 10 sit ups, 10 ring rows, then 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power clean, shoulder press
Mobility/Activation/Prehab: Shoulder
Skill Practice Warm Up: Spend 7 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!
Strength: none
Super Set: none
Metabolic Conditioning: “Mack Attack”
For time.
Row (Health: 1200m / Athletic: 1500m* / Performance: 1800m)
Rest 1 min, then 5 rounds of:
6 ‘heavy’ jerks (Health:65lb / Athletic: 105*/ Performance: 155) OR 12 reps with dumbbells (Health:20lb / Athletic: 30lb* / Performance: 45lb)
6 back squats (same) OR 12 reps with dumbbells (same)
40′ suitcase walking lunge – dumbbell held in one hand only, switch as desired- (Health:20lb / Athletic: 30lb* / Performance: 45lb)
20 abmat sit ups
Then (no rest): 500m row (everyone) or 0.75 mile airdyne/assault bike (everyone)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 18 – 27 minutes, about 6.5 min for the row then 2 min per round after. Scale Up: 125/185lb bar
Coaching Tips: Pace a bit on the row so you are mostly recovered for the second part. You should be able to do the jerks unbroken for at least the first 2-3 rounds. If you do have to rest on the jerks, make sure the rest is long enough for you to go right into the back squats and finish the whole set. Keep the chest up on the suitcase lunges and avoid taking too large of steps. Keep the butt down on sit ups (if you pick up your hips, you will end up with the ‘dreaded raspberry’)!
Compare to: NEW WORKOUT!
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Row p. 142, Push Jerk p. 424, Back squat p. 171, walking lunge p. 220