Saturday, January 26th
A.
METCON:
On the 5:00 x 5 Rounds: 5 Dumbbell Hang Clean and Jerk, left arm (50/35) 5 Dumbbell Hang Clean and Jerk, right arm (50/35) 10 Alternating Dumbbell Power Snatches 10 Chest to Bar Pull-Ups 15/12 Calorie Assault Bike
*If we do not have access to a bike today, this can be completed on the rower for 18/15 Calories
Stimulus wise, we are looking for a loading that allows us to move through the 20 dumbbell repetitions unbroken if we went for it each round. Strategy wise, we may break after the 10 dumbbell hang clean and jerks, so that we can preserve our capacity for the final movements in the round, but we do not need to. This will preserve the conditioning stimulus, which we are after today. A very short and controlled break before the dumbbell snatches is good to go, but it is purely to conserve our grip capacity for the pull-ups if we need it - and the following dumbbell snatches will always be unbroken.
Although the dumbbell catches our eye at first, the CTB pull-ups may prove to be the bigger challenge of the grouping. By the time we approach the pull-up bar, our pulling strength has been taxed. Kipping with our best efficiency as well as being mindful of our pacing here are two pivotal parts to keep in mind especially in the earlier rounds. If it comes to it, break before we need to on the CTB pull-ups, as we know how much time can disappear inside this movement if we have, or come close to, missed reps.
B.
OPTIONAL STAMINA BUILDER: (if class time allows)
For Time: 1 Devils Press (50's/35's), 1 Burpee Bar Muscle-Up 2 Devils Press (50's/35’s), 2 Burpee Bar Muscle-Ups 3 Devils Press (50's/35's), 3 Burpee Bar Muscle-Ups 4 Devils Press (50's/35's), 4 Burpee Bar Muscle-Ups 5 Devils Press (50's/35's), 5 Burpee Bar Muscle-Ups
The Devils Press is a relatively new name for a burpee "ground to overhead" with dumbbells.
The repetition starts with a burpee to the floor with hands on the dumbbells. As the athlete stands from the burpee, it's a ground to overhead movement, which in today's case, will be a power clean and jerk. It's intended to be heavy, and intended to be challenging given it's odd-object nature. Choosing a weight that we feel confident we could cycle 7+ power clean and jerks unbroken with, it's good to struggle here, but to struggle intelligently.
On the burpee bar muscle-ups, this is a similar movement flow - a burpee, into the completion of a full bar muscle-up.
In both burpees, with dumbbells of in the burpee bar muscle-up, the two foot standard introduced in the Open last year applies - two feet back together, two feet up together.
DUMBBELL DEVIL'S PRESS
