time after time

Monday – October 29, 2018 – 181029
Context: Mental Toughness – Push hard every minute!
Dynamic Warm Up Option: 3 sets of 5 push-ups, 5 reverse lunge steps per leg, 5 ring rows, 5 golf ball pick-ups per leg, 1 crab bridge for 10s. Then 3 sets of 5 with an empty bar: straight leg deadlift, hang muscle clean, front squat, bent over row
Mobility/Activation/Prehab: hip
Skill Practice Warm Up: none
Strength: 7×2 front squat or front box squat – 6 of 12 (7 sets of 2 reps, same weight across, 80-90% of max if doing front squat, 65-75% of max front squat if doing box squat)
Super Set: 7×4 half kneeling single arm dumbbell press (7 sets of 4 reps on each side, same challenge with all sets)
Metabolic Conditioning: “Time After Time“
For Time. 3 Rounds for reps
1 min dumbbell reverse lunge (Health: 15lb, Athletic: 30lb*, Performance: 45lb) each lunge is one rep
1 min toes-to-bar OR bar muscle-up (1 BMU counts as 3 toes to bar)
1 min dumbbell hang power clean (same weight)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 100 – 180 reps, about 45 reps per round
Coaching Tips: Balance the dbs on your shoulders for the lunges (like a front rack). Step back and let the knee kiss the ground. Avoid tipping forward with the torso. Think about ‘leaning back’ on the toes to bar. Point your toes and hit your laces on the bar. Use the hook grip on the db cleans if you can. Do not be surprised if the later sets of toes to bar and cleans are much harder because your grip is blown up.
Compare to: NEW WORKOUT!
Optional ‘Cash Out’ or Hypertrophy: 4 min max row/airdyne OR  3 sets of 12 banded hamstring curls in a super set with 8-12 single arm db bench press
“By the Numbers” Book References: T2B p. 434, bar muscle-up p.534