Monday – June 12, 2017 – 170612
Context: Mental Toughness
Mobility: Shoulder
Skill Practice Warm Up: None
Strength: 7 x 2 Push Jerk or Split Jerk – 5 of 13 (7 sets of 2 reps, same we
ight across, approximately 75 – 85% of 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: “Isabelly Jelly“
For time
30 power snatches (Health: 35lb hang muscle snatch / Athletic*: 65lb / Performance: 95lb)
1 min rest
Then 3 rounds
Ring dips (Health: 6 ring push-ups / Athletic*: 6 / Performance: 10)
15 deadlifts (same as snatches)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 10 minutes. About 3 min for the first part and 1 min per round on the second. Scale Up: 135/95lb bar and log your “Isabell” time!
Compare to: January 1, 2017
Coaching Tips: Scale to get through the snatches in 2-3 minutes – so pick a weight you can do 5 every thirty seconds (at least.) For the second portion, use a kipping ring dip for speed. Try to break up this portion as little as possible!
Optional ‘Cash Out’: 4 min max cal row or airdyne
“By the Numbers” Book References: Snatch p. 447, Ring Dip p. 363, Deadlift p. 151
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