Context: Practice – Progressions and efficiency on rope climbs
Strength: 7×2 split or push jerk (7 sets of 2 reps, same weight across at 80-90% of max) Jerk Focus Instructional Video (LINK). Video on how to lower the weight without dying (LINK)
Super Set: 7×4 dumbbell split squat (video here)
Metabolic Conditioning: “Harpoon’s Kiss”
8 min – max rounds
Rope climb (Health: 6 lay downs or 10 rope assisted pull- ups, Athletic: 1/2 reps, Performance: 2/3 reps)
then max rounds with the remaining time:
15 American kettlebell swings (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)
10 goblet squats (same)
Scaling Guide: 3 – 6 rounds, about 60s for the rope climbs, then 1:30 per round. Scale Up: Legless rope climbs and 53#/70# kb.
Coaching Tips: Get through the rope climbs as fast as possible, even if it will affect your first round of knees-to-elbows. The grip will be fatigued, so be prepared to break up the first round of kb swings. Watch out for a hyper extended lumbar on the kb swings! We want to make sure that the back stays flat on both the bottom and the top of the swing. Keep the chest up on the goblet squats to save the low back!
Optional ‘Cash Out’ or Hypertrophy: 100m farmer carry, 2 min cal row, 100m farmer carry, OR 3 sets of 12 db bent over rows in a super set with 12 loaded step ups (per side)