rope a dope

Monday – October 1, 2018 – 181001

Context: Practice – Understanding breathing during heavy lifts.

Dynamic Warm Up Option: 3 sets of one 10 second crab bridge and one 20s deep squat with elbows pushing knees out. Then 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power snatch, behind the neck press (snatch width), overhead squat.

Mobility/Activation/Prehab: hip

Skill Practice Warm Up: Each minute on the minute for 5 min: 30s of jump rope drills

Strength: 1-1-1-1-1-1-1 Front Squat (7 sets of 1 reps, increase weight with each set to max)

Super Set: none

Metabolic Conditioning: “Rope a Dope”

8 minute AMRAP (As many rounds as possible)

24 double unders

16 lunge steps (walking or in place)

5 left /5 right – single arm dumbbell hang power snatch (Health: 15lb / Athletic*: 30lb / Performance: 45lb)

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

Scaling Guide: 3 – 6 rounds, about 1:45 per round. Scale Up: lunges with 35/50lb dbs (one in each hand in front rack), and 35/50lb db hang power snatches.

Compare to: August 21, 2017

Coaching Tips: Make sure you keep your body straight and shoulders back for the double unders. The lunges can be walking lunges or lunging in place (reverse lunges are fine), just make sure your knee ‘kisses’ the floor each rep. Keep the shoulder ‘packed’ on the hang snatches. Do not let the shoulder roll forward and internally rotate. Use a big hip pop so there is less press out on the snatches (to save the shoulders for double unders).

Optional ‘Cash Out’ or Hypertrophy: 12 kb swings, 200m sprint, 5 min, OR 3 sets of 12 strict chin ups in a super set with 15 loaded hip extensions

“By the Numbers” Book References: Double Unders p. 213, Walking Lunge p. 220