Workout of the Day – Saturday February 9th, 2019 “Georgia”
50 CTB Pull-Ups
10 Power Cleans
10 Front Squats
Rx Barbell – 205/145
Time Cap – 13:00
Click “Workout Prep Notes” for details.
Skill Conditioning (Time)
3 Rounds, resting 1:00 between:
25 Dumbbell Deadlifts (50’s/35’s)
50′ Dumbbell Front Rack Walking Lunge
3 Rope Climbs (15′)
Three sets, aiming to strive for large, if not unbroken sets.
On both the dumbbell deadlifts and lunges, athletes have (2) dumbbells.
Our aim here is to build familiarity in the walking lunge, and to challenge our rope climbs.
On the dumbbell deadlifts, the standard today will be that only a single head of the dumbbells need to touch and successive repetitions. In other words, we do not have to set the entire dumbbell down – point the front head of the dumbbell down for “touch and go” repetitions. Stimulus wise, the loading here is intended to allow unbroken, or at the absolute most, a single quick break after 15 repetitions.
This follows immediately into the walking lunge, where athletes carry the weights in the front rack position. Although the “Open” standards last year allowed us to fully “rack” the weights on our shoulders, allowing us to remove our hands from the handles, let’s take the more challenging approach today and keep our hands on. Racking the dumbbells much like we did two years ago (Open 17.2), let’s keep our hands on the handles challenging our positions and body. If there is an Open workout this year where we are allowed to take our hands off, we know we can very easily change to this method, given how it’s far more manageable than the former.
Lastly, the rope climbs. On all repetitions, athletes are allowed to, and encouraged to, use their legs. We can expect our grip strength to be taxed from the previous two stations, so ensuring long and extended arms are present as we reset our feet with be of high importance for continued stamina.
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