Polished Capstan

Thursday – January 11, 2018 – 180111
Context: Practice –  Don’t injure yourself while trying to get healthy! (for example, don’t give yourself rope burn).
Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 5,4,3,2,1 with an empty bar: Jefferson curl, front squat, shoulder press, good morning, back squat.
Mobility: Shoulder
Skill Practice Warm Up: None
Strength: 6 x 2 Push Press 6 of 11 (6 sets of 2 rep at 80-90% of max)
Super Set: 6 x 4 single leg deadlift with two dumbbells
Metabolic Conditioning: “Polished Capstan“
In 8 minutes
Rope climb (Health: 8 rope lay downs, Athletic: 3*, Performance: 4)
Then max rounds with the remaining time
10 deadlifts (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
5 back squats (same)
5 shuttle run (20′ round trip, no line touch) OR 100m run
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 5 rounds, about 1.5min for the rope climbs and then 1.5 min per round after. Scale Up: legless rope climbs and 105/155lb bar.
Compare to: NEW WORKOUT!
Coaching Tips: Remember to pull your legs as high as possible when using your feet on the rope climbs. Keep the arms straight and avoid pulling with too much bicep. Stand all the way up and reach high each ‘pull’. Keep the bar close to the shins on the deadlifts and make sure your back stays flat. Use a high bar and an upright torso on the squats. Push the pace on the runs!
Optional ‘Cash Out’ or Hypertrophy: 10 kipping pull ups, 10 burpees, 4 min, OR 3 sets of 12 wide grip strict pull ups in a superset with 15 banded good mornings
“By the Numbers” Book References: Rope climb p. 461, Deadlift p. 151, Back squats p. 171, Run p. 10 kipping pull ups, 10 burpees, 4 min, OR 3 sets of 12 wide grip strict pull ups in a superset with 15 banded good mornings269