7/12/15 “Stuck in Lodi Again”

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Mobility: Hip Mobility

Skill Practice Warm Up: Spend 10 minutes working up to a challenging power snatch with a 2 second pause at the knee plus a hang squat snatch with a 2 second pause at the hang.  Plan on doing this complex 6-10 total times with increasing weight (except for the last few reps should be across). Try to work up to approximately 50-65% of your snatch max.

Strength: None.

Metabolic Conditioning:   “Stuck in Lodi Again” – 3 round for max total reps

1 minute max muscle ups -rings or bar!- (N: 4 kipping –or band- pull ups and 4 ring push-ups)

2 minutes max sled push 20’ low, 20’ high –each direction is one ‘point’, a round trip is two points-  (A: +180lbs, I*: +90, N: +50)

2 minute rest

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

Scaling Guide: 40 – 90 ‘reps’

Coaching Tips: Even if you can only do one or two muscle ups per round, I think you should try and do this one ‘Rx’.  That being said, if your form is really sketchy or you can’t get one at all, I recommend doing 4 pull ups and 4 ring push-ups as a sub. You do NOT have to alternate between movements every 4 reps, but only pairs of 4 will count toward your score (if you do 16 pull ups and 28 ring push-ups you only get 4 ‘reps’).

There should not be much of an issue equipment wise because people should be able to share sleds. Wave A will start at zero and if Wave B starts at 2 minutes, there will never be a problem.  It will be best if people pair up with someone who can use the same muscle up/pull up station and sled weight so that there is less confusion.

That being said, we will be strict about class sizes! 16 people is about as many that can fit at one time doing muscle ups and sled pushing!

Log your results online by clicking here.

Compare to: 2014 – 07 – 02

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

Optional ‘Cash Out’: 1 min kb swings, 2 min row, 1 min kb swings

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