the ghost

Thursday – December 06, 2018 – 181206
Context: Mental Toughness – Pushing hard to the last second of every minute.
Dynamic Warm Up Option: 2 min jump rope, then 3 rounds of 5 strict burpees, 10kb swings, 5 per side kb halos, 5 boot strappers. Then 5,4,3,2,1 with the empty bar: snatch grip deadlift, high hang power snatch, low hang squat snatch, overhead squat.
Mobility/Activation/Prehab: shoulder
Skill Practice: Spend 10 minutes working up to a challenging bar complex: snatch grip deadlift, high hang power snatch, low hang squat snatch, overhead squat. Or do 2 cycles a minute for 6 minutes (staying light).
Strength: none
Super Set: none
Metabolic Conditioning: “The Ghost“
6 rounds, 1 min per station
Row (calories)
Burpee
Double Unders
Rest 1 min
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 350-700 reps, about 150 reps per round for men. Women: 250-600 reps, about 120 reps per round.
Compare to: June 13, 2018  BTWB – The Ghost
Coaching Tips: Even if you cannot do more than one double under at a time, consider doing this one at the ‘Performance’ (Rx) level for record keeping purposes. Make sure you get set up on the rower during the rest interval each round. If you aren’t great at rowing and you want more burpees, start getting off before the minute is up (the same thing goes for double unders). Make sure you are using your wrists for the DUs to save your shoulders for the burpees later on.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Row p. 142, Burpee p. 415, Double Unders p. 213