Wednesday – September 6, 2017 – 170906
Skill Practice Warm Up: Spend 10 minutes performing 1 pause clean plus one squat clean and one jerk for two ‘sets’. Use a challenging load, but keep it light enough to perform at least 6 sets. Or perform 2 sets on the minute for 7 minutes.
Super Set: none
Metabolic Conditioning: “Starboard Breech”
In 15 minutes
Then max rounds with the remaining time:
15 wallball (Health: 10lb/8ft, Athletic*: 14lb/10ft, Performance: 20lb/10ft)
15 jumping chest-to-bar pull-ups (chest hits the bar every rep!) or 3 bar muscle up
*Women’s “Performance” weights and reps (Rx) (yes! 14lb 10 foot is RX for this one!)
NOTE: 3 bar muscle-ups are also Performance as RX
Scaling Guide: 3 – 6 rounds
Coaching Tips: Hit the row hard then slow down on the last 200 or so meters to save some energy to go right into the wall balls. Break the first set up into smaller sets since your legs will be tired from the row. When you set yourself up for the jumping pull ups you head should be one to two fists below the bar, use boxes and bumper plates to adjust your height. Your chest needs to touch and your arms need to get fully extended each rep. You will use your legs much more than you think. Be careful not to step off the bumper plate or box and hurt your ankle.
Compare to: February 14, 2017
Optional ‘Cash Out’ or Hypertrophy: None
“By the Numbers” Book References: wall ball p. 430, rowing p. 142, jumping pull up p. 209, bar muscle up p. 524