Wednesday, September 4th
Context: Practice – Perform recovery breathing during the rests
Dynamic Warm Up Option: 3 rounds: 8 Air Squats, 2 Inch Worms, 2 Crab Bridge, 8 Sit-ups or Strict Toes to Bar, 8 Jumping Jacks. Then 3 sets of 5 with the empty bar: Jefferson curl, Bent Over Row, Shoulder Press, Back Squat, Push Jerk
Skill Practice Warm Up: None.
Super Set: None.
Metabolic Conditioning: “Ain't No Sunshine”
3 rounds for time:
Rope Climb (Health: 6 rope lay downs, Athletic*: 2 reps, Performance: 3 reps)
5 'Heavy' Jerks (Health: 55lb/ Athletic*: 105lb*/ Performance: 155lb) or 10 with DBs (20lb/35lb*/50lb)
20 Single Arm KB Swings -alternate as desired- (Health: 18lb, Athletic*: 26lb*, Performance: 35lb)
800m Run or 4 rounds of 40 Single Unders, 4 Burpees, 4 reps of 20' (6m) out and back Shuttle
2 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 19 - 26 minutes, about 8.5 min per round. Scale Up: Legless Rope Climbs, 125/185lb Jerks, 35/53lb KB Hang Power Snatches instead of swings
TEAM VERSION: With a partner. 4/6 Rope Climbs per team, 10 Jerks (both one person at a time). 40 KB Swings both partners working at the same time. Both partners Run 800m together.
Coaching Tips: Make sure you use your legs as much as possible on the rope climbs to save your grip, and stand tall to stretch out your whole length for each 'pull'. Take your time on the jerks and keep the form tight. The KB swings are Russian height. Push hard on the runs because of the extended rest.
Optional ‘Cash Out’ or Hypertrophy: None.