Friday – October 6, 2017 – 171006
Dynamic Warm Up Option: 3 rounds of bear crawl 40-60 feet, 5 inch worms, 10 ring rows, then 4 sets of 5 with an empty bar: hang muscle cleans, front squat, push press
Skill Practice Warm Up: Spend 8 minutes working on kipping drills focusing on kipping pull ups and bar muscle ups.
Strength: 3×4 and 3×3 power clean or pause power clean 2 of 12 (6 total sets across, 3 sets of 4 reps, and 3 sets of 3 reps at 70-80%)
Super Set: 3×6 and 3×5 half kneeing single arm dumbbell press (6 total sets across, 3 sets of 6 reps, and 3 sets of 5 reps at the same difficulty as the primary lift) Video Here
Metabolic Conditioning: “Make Some Noise“
For time – 4 rounds
8 Jerks (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
8 Bootlegger burpees (10′ run)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 8 – 12 min, about 2:40 per round. Scale Up: 4 bar muscle-ups instead of toes-to-bar
Compare to: November 15, 2016
Coaching Tips: Push jerks will be fastest for this one, but don’t be afraid to go to split jerks if you need to get lower and your legs are tired. Just make sure you bring your feet together before lowering the bar back to the shoulder. Use a load you can do the first round unbroken. Try to do the toes to bar in big fast sets, and use the bootlegger burpees to ‘pace’ the workout. Speed up if you are feeling good, slow the run down if you start to get worried about the next set of jerks. Make sure you go hard on the last round though!
Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 16 kb swings, 3 rounds, OR 3 sets of 12 single arm ring rows, in a super set with 15 glute bridges
“By the Numbers” Book References: Push Jerks p. 424, T2B p. 434