Tuesday – March 12, 2019 – 190312
Context: Practice – Take this one easier and focus more on good form (especially if you are feeling beat up from the Open)
Dynamic Warm Up Option: “St Petersburg” Kb Warm Up Flow – 100′ suitcase carry each arm, 100′ oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack or overhead squat, 30s floor scap stretch, 30s psoas so good stretch
Skill Practice Warm Up: Spend 10 minutes working up to a challenging 3 rep overhead squat out of the rack (80-90%), or perform 3 reps on the minute for 6 minutes from the floor (50-60%)
Super Set: none
Metabolic Conditioning: “The Perfect Drug”
AMReps in 20 minutes
16 DB goblet squat (15lb, 30lb*, 45lb) or 12 overhead squats (A*: 65lb, P: 95lb)
16 toes to bar or 25 abmat sit ups (count as 16 ‘reps’)
double unders (20-40-60-80…) or singles (40-80-120-160…)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 204 reps – 588 reps (3 – 6 rounds), about 2-4 min per round including the rest. Rnd4: 312 reps. Rnd5: 440 reps. Rnd6: 588 reps. Rnd7: 756. Scale Up: 75/115lb bar, 8 bar muscle ups per round.
Compare to: NEW WORKOUT!
Coaching Tips: Pick a load and modification that allows you to do the first 1-2 rounds of overhead squats unbroken. Squat snatches count as an OHS, so if you can do them, use that technique. Go for big sets of toes to bar early on, but break them up in later rounds so you can do bigger sets of double unders. Make sure you keep your hands close on the double unders so that you can save your shoulders for later rounds. You can skip/shorten the last round of rest if it is after 18 minutes.
Optional ‘Cash Out’ or Hypertrophy: None.
“By the Numbers” Book References: Overhead Squat p. 300, Toes to Bar p. 434, Double Unders p. 213