Friday Workout of the Day

Friday – July 7, 2017 – 170707

Context:   Practice

Mobility: Shoulder

Skill Practice Warm Up: None

Strength: 7 x 2 Push Jerk or Split Jerk – 13 of 13 (7 sets of 2 rep, same weight across, approximately 100% or more of previous max jerk). Video Here.

Super Set: 7 x 4 Dumbbell Split Squat (7 sets of 4 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Keel Shaper“

In 7 minutes (for Max Double unders)

Rope climb (Health: 6 lay downs, Athletic: 2 reps*, Performance: 3 reps)

15 power snatch (Health:55 / Athletic: 85lb*/ Performance: 135lb)

Max double unders (Health: count attempts)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 50 – 250 reps, about 60s for the rope climbs, and 2 min for the snatches. Scale up: legless rope climbs and 105/155lb bar.

Compare to: NEW WORKOUT!

Coaching Tips: Get through the rope climbs as fast as possible, and use a technique that prevents rope burn. The first set of snatches should be challenging after the rope climbs, but you will ‘recover’ a bit for a big final set (or small sets with minimal rest). When you start the double unders, do not be surprised if you mess up a lot during the first few rounds. The will get easier as you recover from the rope climbs and snatches. That said, you should get ‘winded’ as the sets go on!

Optional ‘Cash Out’: 5 rounds of “Cindy”

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