Friday, May 25th

A.

METCON:

13 Minute AMRAP: 50 Alternating Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 Handstand Push-ups

The weight for the dumbbell snatches in this chipper workout should be a load that athletes could complete 20+ alternating repetitions with dropping.

Looking at the four movements, we can almost separate them into two categories. The dumbbell snatches and the burpees are lower skill movements when compared to the other two, but have higher rep schemes. There are as many toes to bar and handstand push-ups as there are dumbbell snatches, but these movements present a greater skill challenge, especially following 90 repetitions. If the last two movements present athletes with a big challenge, they can approach the first two with more control. This doesn’t mean going slow, rather holding a consistent pace that better allows them to thrive when things start to get hard. If athletes make it back to the dumbbell snatches and/or the burpees in round two, every rep counts. Whereas the first round was about making sure the higher skill movement would still be there, the second round on the snatches and burpees is all about effort, knowing that it is unlikely they get back to those final two movements.

B.

STRENGTH:

4 Rounds, Not for Time: 10 Good Mornings 10 Dumbbell Strict Presses

20 Sit-Ups 10 Dumbbell Bent Over Rows (each arm)

The priority in this strength portion is more on quality of movement than on speed. If the quality is there, athletes can then add speed. Athlete’s choice on loading today. The dumbbells/barbell should be unbroken, but challenging. Ok to have different weightsfor the two different movements.