151112 Thursday – “Rolling on Dubs”
Mobility: Hip and shoulder mobility
Skill Practice Warm Up: Spend 10 minutes working up to a challenging squat snatch + 1 overhead squat. Try to get to 70-80% of your max snatch and hit that weight for 2-3 ‘reps’.
Super Set: none
Metabolic Conditioning: “Rolling on Dubs”
For time. 18 minute time cap.
22 overhead squats (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs or 65lb front squat)
1000m row* (Health: 500m row)
22 back squats (Same)
22 ‘air’ squats
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 9 – 14 minutes. Scale Up: 155lb/95lb barbell
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Compare to: May 12, 2015
Coaching Tips: No racks, you must pick up the bar up from the floor. Squat snatching counts as an overhead squat rep. Clean, jerk, and placing it on the neck before rack jerking it is a perfectly acceptable way to get the bar into the overhead squat position. People lacking overhead mobility should do front squats for the first round instead of overhead squats (and use as close to the prescribed weights as possible). Try and get through the first round of squats at a pretty fast pace, then be conservative with the first row. Finish the row with a bit more hip and arm pull, less knee bend, to save the legs for the back squats. Be smart about dropping the bar as few times as possible on the back squats.
If the gym is light on rowers, have people do this one in waves and let the later waves practice snatching for longer. Waves of 5+ minutes should suffice. If needed, you can sub the 500m row with a 400m run.
Optional ‘Cash Out’: none
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