Friday – October 27, 2017 – 171027
Context: Practice – cleaning up form is paramount on the weightlifting
Dynamic Warm Up Option: 10 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings on the pull up bar, then 3 sets of 5: straight leg deadlifts, hang muscle clean, front squats, shoulder press
Skill Practice Warm Up: None (list of fun games to play here)
Strength: 6 x 2 power clean or pause power clean 8 of 12 (6 sets of 2 reps at 80-90%, same weight with each set)
Super Set: 6 x 4 half kneeing single arm dumbbell press (6 sets of 4 reps, same difficulty as the main lift, video here)
Metabolic Conditioning: “Sweet Dreams”
7 minute AMRAP (as many rounds as possible)
200 Meter Run
8 hang power snatch (Health: 35lb kb swing, Athletic: 65lb*, Performance: 95lb)
12 ring push-ups
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds, about 2 minutes per round. Scale Up: 85/135lb bar.
Compare to: NEW WORKOUT!
Coaching Tips: Push the pace on the runs for the first couple rounds, but slow down toward the end of the runs so you can go right into the snatches. Try using a slightly narrow grip on the snatches to save the grip. Make sure you squat under it so you aren’t pressing out at the top. This will save your shoulders for the ring push ups. Lower the rings to a couple inches off the floor (or select a box that is even with the rings), for the ‘Performance’ scaling.
Optional ‘Cash Out’ or Hypertrophy: 10 ring rows, 15 wall ball, 5 min OR 3 sets of 12 single arm ring rows in a super set with 15 Jones squats
“By the Numbers” Book References: Run p. 269, Snatch p. 447, Ring Push-up p. 308