Rope a Dope

Monday – August 21, 2017 – 170821

Context:   Practice

Mobility: Shoulder

Skill Practice Warm Up: None  (list of fun games to play here)

Strength: 7 x 1 Snatch – 2 of 14 (7 sets of 1 rep, same weight across, approximately 70 – 80%

Super Set: 7 x 3 strict ring dip (or progression) or strict weighted (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).

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 35/55lb db hang power snatches.

Compare to: NEW WORKOUT!

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’: 5 rounds of “Cindy”

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