The Swarmer

Friday – July 6, 2018 – 180706
Context: Practice – Breathing during heavy lifts.
Dynamic Warm Up Option: 200m jog, 300m row, or .25 mi airdyne, then 2 sets: 5 side lunges per side, 5 single arm ring row per side, 5 glute bridges, 5 broad jumps, 10 wall ball
Mobility/Activation/Prehab: hip
Skill Practice Warm Up: Spend 6 minutes working up to a challenging weighted pistol (or progression) on each leg
Strength: 4×6 back or box squat – 9 of 12 (4 sets of 6 reps, same weight across at 75-85% of max)
Super Set: 4×8 weighted ring dip or progression (4 sets of 8 reps)
Metabolic Conditioning: “The Swarmer “
8 minute AMRAP (as many rounds as possible)
5 shoulder press (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
5 push press (same)
10 back squat (same)
35 double unders
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds, about 2 min per round. Scale Up: 85/135lb bar, double unders must be unbroken.
Compare to: NEW WORKOUT!
Coaching Tips: Be sure to stay strict on those shoulder presses but use lots of hip drive on the push presses to save the shoulders. You may want to drop the bar in later rounds before your last push press so you can go from the push presses directly into the back squats (and not break those up). If you do need to rest try keeping the bar on your back and shaking out the arms one at a time. Keep the arms close to your sides on the double unders so your shoulders don’t blow up as fast.
Optional ‘Cash Out’ or Hypertrophy: 12 toes to bar, 12 burpees, 4 min, OR 3 sets of 12 single arm bench press in a super set with 12 strict toes to bar
“By the Numbers” Book References: clean p. 404, press p. 199, push press p. 292, back squat p. 171, double under p. 213