4/21/15 “Ape Hangers”
Skill Practice Warm Up: Spend 10 minutes working to a moderate (50-65% of max) Squat clean + 1 Front squat. Then plan on hitting that weight for 2-3 ‘sets’.
Strength Workout: None.
Metabolic Conditioning Workout: “Ape Hangers” – For Time with a possible ‘Game Changer’.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Front squat (A: 135lbs, I*: 83lbs, N: 53lbs)
Knees to Elbows (Health: abmat sit ups)
‘Game Changer’ For Performance* ONLY – if you finish the workout in under 10 minutes, you have from minute 10 until minute 12 (120 seconds) to row for as many calories as possible. People may only row between the minutes of 10 and 12. If they finish at 11, they can rush over to a rower and get some calories for the remaining time before the 12 minute mark.
Each calorie will deduct one second from your time. Record your ‘adjusted’ time to BTWB, but you MUST log how many calories and your real time the comments section.
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 6 – 12 minutes (not including ‘game changer’ adjustment)
Plan D Scale Up: Add Burpees over the bar as the third movement. So it would be 10 Front Squats, 10 Knees to Elbows, 10 Burpees over the bar, 9 of each, etc.
Coaching Tips: Half of the reps are first three rounds so pace accordingly! Keep in mind that it does get a lot easier after the “6s” so hustle between movements and don’t lollygag. Squat clean your first rep if you can. On the squats, focus on keeping your elbows up and an upright torso. Dig those heels in! Knees to elbows are harder than toes to bar for most people so keep that mind when pacing. Drop to singles early on if you know your grip is going to give out quickly.
Compare To: 2014 – 11 – 01
Optional ‘Cash Out’: Rest two minutes and if you are still breathing heavy skip this. 10 DB Squat Clean Thrusters, 200m Run. 5 Minutes.