Wednesday – January 09, 2019 – 190109
Context: Practice – Using your abs to control the midline (on everything)
Dynamic Warm Up Option: 3 rounds: 8 air squats, 8 kip swings, 8 push-ups, 2 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, hang muscle clean, shoulder press, back squat
Mobility/Activation/Prehab: Shoulder
Skill Practice Warm Up: Spend 8 minutes working on rope climb progressions (lay downs, rope assisted pull ups, switching feet, legless, weighted, L-sit, etc.)
Strength: None.
Super Set: None.
Metabolic Conditioning: “Testify
5 rounds for time
12 back squats (Health: 55lb/ Athletic: 85lb*/ Performance: 135lb)
8 chest to bar pull ups
12 db hang power snatches -one arm, alternate as desired- (Health: 20lb/Athletic: 30lb*/Performance: 45lb)
12 Bootlegger Burpees – burpee + 20’ foot shuttle run, must face your lane (no laying down sideways)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 17 – 25 min, about 5 min per round including the rest. Scale Up: 155/105lb bar, 5/4 bar muscle ups instead of c2b, 53/35lb kb hang power snatch
Coaching Tips: Bar starts on the ground (always unless otherwise stated), keep the chest up and do these as ‘high bar’ so that your lower back doesn’t blow up. Do big sets of chest to bar on the first round, but break them up often later on to avoid possible hand tears. Remember that c2b is more about the legs and hips popping up than about the arm pull. Alternate hands as desired on the hang snatches, but consider switching often to save the grip on later rounds. Move fast on the running part of the bootlegger burpees because of the minute rest!
Compare to: May 5, 2018
Optional ‘Cash Out’ or Hypertrophy: None.
“By the Numbers” Book References: Rope Climb p. 461, Back Squat p. 171, Pull-up p. 192, Power Snatch p. 438