150916 Wednesday – “Hangman’s Noose”
Mobility: Hip Mobility.
Skill Practice Warm Up: None.
Strength: Snatch – Session 4 of 14
7 x 1 (7 sets of 1 reps, “across,” same weight for each set)
It’s time to go up in weight. Add 5 – 10 pounds from the last week. Think 80 – 90% of your known max or what you got to on August 27th. The goal of the next mini cycle of 7×1/6×2/5×3 should be to be able to use the same weight across the board. The bar should still feel fast and your technique should not be breaking down. Once we get to doubles and singles drop the bar from the top each time, don’t waste the energy lower it down (That means it’s too light) If you cannot do a squat snatch your goal will be to catch it as low as possible and over the weeks work on catching it lower and lower.
Super Set: 7 x 4 Single Arm Ring Row (7 sets of 4 reps, at the same angle for each set)
Keep your shoulders square, it helps to hold the non rowing hand out in front of you to accomplish this. Do not bottom out when your arm is fully extended, stay active at the bottom. Also make sure you are not bouncing out of the bottom, slow and controlled is the name of the game.
Metabolic Conditioning: “Hangman’s Noose” For Max Reps (6 Minutes Total Work)
Max Rope Climbs in 2 Minutes (Health: 2 Rope Lay Downs per Rep) then
Max sets of 10 Single arm KB Swings (5L/5R)(Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs) in 2 Minutes then
Max sets of 30’ Bear Crawls in 1 Minute then
Max sets of 3 Dumbbell Ground to Overhead in 1 Minute (Performance: 45lbs, Athletic*: 25lbs, Health: 20lbs)
Record total ‘reps’
Scaling Guide: 15 – 30 ‘reps’
Scale Up: KB Hang Snatches
Compare to: New Workout!
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: If you are limited on ropes, just do this one like “Fight Gone Bad” and send people into the lanes staggering them 2 minutes apart. This is a great workout to get your first rope climb on. Even if you do only 1 rep (or even if you take a zero technically) you can still check “Rx”! For the kb swings, make sure you keep the shoulder tight and not internally rotated (and remember that these only go to eyeball height). Bear crawls should be done in fast sprints with longer rests. Crawling slowly is terribly inefficient since your body is under so much tension in that position. The db ground to overhead, all 4 points of the dumbbells much touch the ground each rep. But you can touch them outside of your feet or inside of your feet and you can clean and jerk them or ‘snatch’ them.
Optional ‘Cash Out’: 100m db farmer carry, 25 wall ball, 100m db farmer carry