Friday – January 04, 2019 – 190104
Context: Practice – Do not ‘max out’ today. Save it for testing day!
Dynamic Warm Up Option: 3 sets of 3 inch worms, 2 crab bridges, 5 push ups, 5 side lunges per leg, 100ft suitcase or overhead carry. Then 3 sets of 5 with an empty bar: hang power snatch, good morning, rack jerk, barbell row
Skill Practice Warm Up: none.
Strength: 7×2 Push Press 12 of 12 (7 sets of 2 reps, same weight across, 85-95% of max)
Super Set: 7×4 single leg deadlift with two dumbbells (7 sets of 4 reps on each side, same challenge with all sets)
Metabolic Conditioning: “The Cut Scene”
100 double unders (Health: 200 singles), then:
power snatch (Health: 35lb kb swing, Athletic*: 65lb, Performance: 95lb) or 14-12-10-8-6-4 Russian swings with a kb (35, 53*, 70lb)
db overhead reverse lunge -one arm, alternating- (Health: 15lb, Athletic*: 30lb*, Performance: 45lb)
Then 100 double unders (Health: 200 singles)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 10 minutes, 1-2 minutes for each 100 double unders, and 4-6 minutes for the snatches and lunges. Scale Up: 85/135lb bar and 35/50lb db
Compare to: NEW WORKOUT!
Coaching Tips: Push the pace on the double unders to start. Make sure you do a power snatch without a ‘press out’ to make sure your shoulders can handle the overhead lunges. Minimize transitions (so switch arms often). Keep the arms close on the double unders so you can save your shoulders on the beginning and ending DUs.
Optional ‘Cash Out’ or Hypertrophy: 20 cal row, 60s per side side plank, 20 cal row, OR 3 sets of 15 single arm bench press in a super set with 15 loaded Jones squats
“By the Numbers” Book References: Push Press p. 292, Double Unders p. 213, Power Snatch p. 438