Rogue Bandit

Monday – April 16, 2018 – 180416

Context:  Competition – Getting psyched up for a new PR

Dynamic Warm Up Option: 3 rounds: 8 squat jumps, 2 inch worms, 2 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, hang muscle clean, shoulder press, back squat

Mobility: Shoulder

Skill Practice Warm Up: Spend 6 minutes working up to a max box jump.

Strength: 3-2-2-2-1-1-1-1 Bench Press (Increase the load each set if possible, working up to a new max)

Super Set: none

Metabolic Conditioning: “Rogue Bandit”

For time. 3 rounds.

6 high box jumps (Health: 20” / Athletic: 24” / Performance: 30”)

12 push press (Health:35lb / Athletic:65lb / Performance: 95lb)

24 wall ball (Health: 10lb/8ft, Athletic: 14lb/9ft, Performance: 20lb/10ft)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 6 – 10 minutes, about 2.5 minutes per round. Scale Up: 30/36in box jump, 85/135lb jerks

Compare to: NEW WORKOUT!

Coaching Tips: Take your time on the box jumps to avoid any ‘misses’. Use an efficient push press early on to make sure your shoulders are fresh for the wall balls. Pace the wall balls on the first two rounds so that you can go right into the box jumps on the next round, but go ‘big’ on the last set to get a good score.

Optional ‘Cash Out’ or Hypertrophy: max rounds of ‘Cindy’ in 4 minutes, OR 3 sets of 12 db curls in a super set with 12 loaded hip extensions on the GHD

“By the Numbers” Book References: box jump p. 351, push jerk p. 424, wall ball p. 430