Context: Competition – Get psyched up for a new max on jerks.
Strength: 3-2-2-2-1-1-1-1 split or push jerk – Test! (8 sets, adjust load each set working up to a max)
Metabolic Conditioning: “Aftermath“
For time. 5 rounds
Kipping Handstand Push-ups (Health: 8 dumbbell shoulder press, Athletic: 4/6 kipping HSPU to 1 abmat, Performance: 6 to 1 abmat/8 kipping HSPU)
12 dumbbell hang power clean -dumbbell in each hand- (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)
16 box jumps (Health: 8″/12″, Athletic: 12″/20″, Performance: 20″/24”)
Scaling Guide: 7 – 12 minutes, about 1:45 per round. Scale Up: Kipping HSPU at a 2/4″ deficit, and 35/50lb dbs.
Coaching Tips: Make sure you use your hips on the dumbbell hang power cleans. If you end up ‘curling’ the weight, it will make the handstand push-ups more difficult. Be sure to finish each rep [of the dumbbell hang power clean] with the dumbbells in a legit ‘rack’ position (elbows in front of the load). For box jumps, jump up and then step down are preferred (as usual).
Optional ‘Cash Out’ or Hypertrophy: 8 toes to bar, 30 double unders, 4 rounds, OR 3 sets of 12 strict toes to bar in a super set with 12 banded good mornings
Context: Practice – Communication and teamwork.
Skill Practice Warm Up: Spend 8 minutes working on 3 sets of 15-20 GHD sit-ups
Strength: 5×5 back or box squat (5 sets of 5 reps, same weight across at 65-75% of max)
Super Set: 5×7 weighted ring dip or progression (5 sets of 7 reps)
Metabolic Conditioning: “Shoop“
10 minute AMRAP (as many rounds as possible) PARTNER workout.
20 dumbbell thrusters (Health: 10#/15#, Athletic: 15#/25#, Performance: 25#/45#)
20 toes-to-bar (partner holds dumbbells, at sides or overhead, for toes-to-bar reps to count)
INDY VERSION: AMRAP in 8 min, 10 thrusters, 10 T2B
Scaling Guide: 3 – 6 rounds, about 2:15 per round
Coaching Tips: Break this up with your partner early and often. Plan on having one partner do more of the stuff they are good at for a better ‘score’. It will make sense to not rotate every time someone drops off the bar for toes-to-bar (it takes too long to switch the dumbbell holds). If the toes-to-bar go down to sets of 3 or less, do two or three ‘sets’ before switching off. Don’t forget to hustle between the transitions!
Optional ‘Cash Out’ or Hypertrophy: 60s plank, 30 cal row, 3 rounds, OR 3 sets of 12 banded tricep press downs in a super set with 15 loaded glute bridges
Context: Practice – Advanced skills in metcon (save it for movements you have accomplished in skill work).
Strength: 3-3-3-3-3 Push press (5 sets of 3 reps, adjust load each set working up to a max or ‘strong effort’)
Super Set: 5×5 single leg dumbbell deadlift (two dumbbells, same weight across all sets)
Metabolic Conditioning: “Keel Shaper“
In 7 minutes (for Max Double unders)
Rope climb (Health: 6 lay downs, Athletic: 1/2 reps, Performance: 2/3 reps)
15 power snatch (Health: 45#/65#, Athletic: 65#/85#, Performance: 85#/135#)
Max double unders (Health: count attempts)
Scaling Guide: 50 – 250 reps, about 60s for the rope climbs, and 2 min for the snatches. Scale up: legless rope climbs and 105/155lb bar.
Coaching Tips: Get through the rope climbs as fast as possible and use a technique that prevents rope burn. The first set of power snatches should be challenging after the rope climbs, but you will ‘recover’ a bit for a big final set (or small sets with minimal rest). When you start the double unders, do not be surprised if you mess up a lot during the first few rounds – they will get easier as you recover from the rope climbs and snatches. That said, you should get ‘winded’ as the sets go on!
Optional ‘Cash Out’ or Hypertrophy: 30s L sit, 100 single unders, 4 rounds, OR 3 sets of 12 narrow grip chin ups in a super set with 15 banded good mornings
Context: Practice – take your time on the complicated movements (like snatches)
Skill Practice Warm Up: Spend 10 minutes working up to a challenging clean and jerk (80-90%), or perform 3 reps on the minute for 6 minutes (50-60%)
Metabolic Conditioning: “Road Trip“
15 Squat Snatches (Health: 35#/45# Power Snatch +/- Overhead Squat, Athletic: 45#/65#, Performance: 65#/95#)
800m Run (Health: 600m run) or 1.5 mile airdyne/assault bike
20 Clean & Jerk (same)
600m Run (Health: 400m run) or 1 mile airdyne/assault bike
25 Deadlift (same)
400m Run (Health 200m run) or 0.5 mile airdyne/assault bike
Scaling Guide: 10 – 18 minutes, Scale Up: 85lb/185lb
Coaching Tips: Try and get the full squat snatch, even if you have to reduce the weight. Then for the next movements you can add weight to your bar. Use the adding weights as a quick rest before you hit the clean and jerks and deadlifts.
Optional ‘Cash Out’: Optional ‘Cash Out’ or Hypertrophy: 12 GHD sit ups (or 24 sit ups), 15 wall ball, 5 minutes, OR 3 sets of 12 db curls in a super set with 15 banded hamstring curls
"Holystone the Deck"
Context: Practice – the dip drive on the push press and jerk.
Skill Practice Warm Up: Spend 6 minutes working up to a challenging (80-90%) push press out of the rack, or perform 3 reps on the minute each minute for 5 minutes (at 50-60%) – from the floor
Strength: 6×3 split or push jerk – 11 of 11 (6 sets of 3 reps, same weight across at 85-95% of max) Jerk Focus Instructional Video (LINK). Video on how to lower the weight without dying (LINK)
Super Set: 6×5 dumbbell split squat (video here)
Metabolic Conditioning: “Holystone the Deck“
In 8 minutes.
then max rounds with the remaining time:
10 dumbbell push jerk (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)
5 ‘heavy’ power cleans (Health: 55#/75#, Athletic: 75#/105#, Performance: 105#/155# )
10 back squats (same)
Scaling Guide: 3 – 5 rounds, about 2 minutes for the row, then 1:30 per round. Scale up:35/50lb db and 125/185lb bar
Coaching Tips: Use an aggressive pace to finish the row, but do not go 100%. You will ‘catch your breath’ on the first round or two of the other movements. Avoid push pressing the dumbbells and save the shoulders for later rounds. Rest on rep 4 of the power cleans, so you have enough ‘juice’ to get the bar up and over to do the back squats. The goal is to finish the set of squats unbroken (for at least the first few rounds).
Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 16 wall ball, 4 rounds, OR 3 sets of 10 single arm db presses in a super set with 15 Jones Squats