Monday – February 11, 2019 – 190211
Context: Practice – Take the metcon a bit easier today if you plan on coming in tomorrow and Wednesday.
Dynamic Warm Up Option: 2 min jump rope or row, then 2 rounds of 10 sit ups, 5L/5R reverse lunge, 2 inch worms, 5 push-ups. Then 4,3,2,1 with a light DUMBBELL one arm each side, single leg DL, hang power snatch, shoulder press, overhead squat
Mobility/Activation/Prehab: Hip
Skill Practice Warm Up: None
Strength: 9×1 Deficit Deadlift 10 of 11 (9 sets of 1 rep, same weight across, 65-75% of max)
Super Set: 9×3 strict handstand push up for depth (or progression, 9 sets of 3 reps, make sure it is deeper/heavier than previous sets of 3) (9 sets of 3 reps, same challenge with all sets)
Metabolic Conditioning: “Soft Sand”
AMRAP in 7 min
12 db hang power snatch (Health: 15lb/Athletic*: 30lb/Performance: 45lb)
8 single arm OHS (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)
Every time you put the db down, you have to suitcase carry -not lunge- it 40′ before your next set
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 7 rounds, about 1:20 per round. Scale Up: 35/53lb kb
Compare to: August 13, 2018
Coaching Tips: Alternate arms as desired.  Be smart about when you break things up so that you avoid putting the dumbbell down (splitting each set up between each arm for example).  Hook gripping the db is encouraged. The db can be held in the hand in any way that makes sense (in the rack, overhead, at the side, etc.), but you can’t rest it on your shoulder, head, etc.
Optional ‘Cash Out’ or Hypertrophy: 2 min max cal row or air bike, 2 min double under, 2 min row or air bike, OR 3 sets of 15-20 banded tricep press downs in a super set with 15 loaded glute bridges
“By the Numbers” Book References: Deadlift p. 151, Handstand Push Ups p. 500