151019 Monday – “You’re So Vain”

Mobility: Shoulder Mobility

Skill Practice Warm Up: none

Strength: 6×2 snatch – 14 of 14. (6 sets of 2 rep, same weight for each set)

Final ‘working’ set for the snatches!  Resist the temptation to go heavy. Focus on perfect technique and “making the weight feel light”.

Super Set: 6×5 single arm ring row (6 sets of 5)

Metabolic Conditioning:You’re So Vain

AMRAP in 6 minutes

50′ broad jump

12 Sumo Deadlift High-pull (Performance: 70lb kb/ Athletic: 53kb*/ Health: 35kb)

bar muscle ups (6/3*/3 ring rows + 3 ring push ups)

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

Scaling Guide: 3-6 rounds

Log your results online by clicking here.

Compare to: New Workout!

Coaching Tips: Hustle through the broad jumps and sumo deadlift high pulls so you have more time for the muscle ups (or scaled muscle ups if that is the case). For the broad jump, both feet must move together and you should strive to do the distance in as few jumps as possible.  For the SDHP, make sure that you are NOT internally rotating the shoulder and risking shoulder issues.  Keep the scapula pulled back and elbows under control.  We don’t want to cause/aggravate any kind of impingement. On the bar muscle ups, even if you can only do one round “RX” you should try.  Another option is to do the first rep or two of each round as an actual bar muscle up before scaling down to ring rows and dips.  The key here is to NOT ALLOW any ‘chicken wing’ on the bar muscle ups!  PERIOD!  If you catch yourself using the ‘get-one-arm-up-then-force-the-other’ version of the bar muscle up (aka “The Chicken Wing”) you are seriously risking tearing your shoulder up. Bad. Stop trying to force it and go back to practicing progressions, etc. until you can do them right without the added complications of a timer or other movements.

Optional ‘Cash Out’: 200m run with medball or sandbag, 10 burpees, 3 rounds

 

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