151005 Monday – “Blue Stingray Racer”

The Workout:
This year we are mixing it up from the tired and true Grace. We are asking you to grab a friend, partner, gym-mate, anyone to do the workout with and have some fun. Partners can be male/male, female/female, or male/female teams.
The workout will be For Time: 1 round of Barbara, Grace, then 1 round of Barbara again. Work can be divided up between you and your partner as you see fit.
Detailed Workout breakdown:
Barbara: (1 round)
  • 20 pull ups
  • 30 push ups
  • 40 sit ups
  • 50 air squats
then Grace: 30 Clean and Jerks (135/95)
then Barbara: (1 round)
  • 20 pull ups
  • 30 push ups
  • 40 sit ups
  • 50 air squats

Mobility: Hip Mobility.

The few minutes we usually mobilize before class is nowhere near enough time to correct the individual mobility problems we all have. That time is meant to show you what to do outside of class. (Teach a man to Fish) If you want to improve Range of Motion you must spend time on your own outside of class.

Skill Practice Warm Up: Double Unders

Strength: Snatch – Session 9 of 14

5 x 3 (5 sets of 3 reps, “across,” same weight for each set)

It’s time to go up in weight. Add 5 – 10 pounds from the last week, if you didn’t last Monday. Think 90 – 100% 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 start feeling comfortable at or near your old max and to be able to do multiple reps at that weight. 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: 5 x 6 Single Arm Ring Row (5 sets of 6 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:  “Blue Stingray Racer” 4 Rounds for Time

5 ‘Heavy’ Overhead Squats (Performance: 135lbs, Athletic*: 85lbs, Health: 65lbs Front Squats)

8 Lateral Burpees over the Bar

100m Sprint

30 Second Rest

Scaling Guide: 5 – 9 Minutes

Scale Up: 155/105

Log your results online by clicking here.

Compare to: New Workout!

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

Coaching Tips: Many people will struggle with OHS depth on this one. If you cannot go to full depth safely, scale down to 1 power snatch then one power clean and 5 front squats. Stay low on the burpees over the bar. No clap or hip extension is required. Don’t get lazy on the sprints. Run hard into the finish each time.

Optional ‘Cash Out’: 100m db/kb farmer carry, 4 reps of squat clean thruster, 3 rounds

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