Friday 3-24-17 Open Workout 17.5

Friday 3-24-17 Open Workout 17.5

RX'd
10 rounds for time of:
9 thrusters, 65/95 lb.
35 double-unders

Scaled
10 rounds for time of:
9 thrusters, 45/65 lb.
35 single-unders

Starke Option... 
10 rounds for time of:
9 thrusters (DB/KB), 20/40 lb.
35 single-unders / double-unders

*For athletes who DO NOT have an optimal front rack position with the barbell I will suggest that athletes should be doing this with DB's or KB's 

Initial Thoughts...

This workout is going to hurt... 

• For your thrusters be quick and be efficient. Slow thrusters lead to more time under tension and wasted energy 
• Squat clean the bar EVERY TIME you pull from the ground
• Finish every thruster and lock it out overhead. Getting "No Repped" for not locking out over and over will ad a lot of wasted time and fatigue
• If you have to drop the bar get at least 5 thrusters done first so you're past the half way point. 
• Stay as relaxed as possible during double unders. Extra tension = wasted energy. 
• Whether you have good double unders or not make sure to breathe A LOT, keep your head up, shoulders and grip relaxed and stay as calm as possible. Losing your shit  won't help anything or get you extra reps ;-)
• Take a couple extra seconds to place your rope down on the ground where you can pick it up and start skipping rather than throw it down and have to fight with it when you pick it up. This will lead to frustration and wasted energy. 
• Keep a relaxed grip on the rope. You'll be clenching the barbell enough and those forearms will get lit up and fill with lactic acid. A relaxed grip on the rope will help to save those forearms which can force you to stop skipping if they seize up. 
• Make sure to use your wrists with skipping and not your shoulders and arms (save those for the thrusters)...       

Warm Up 

This is a workout where you want to be warm, ready, and a little sweaty before you start. 

Suggested warm up... 

General

• 5-10 Min Row starting at and keeping a pace you could carry on a conversation the whole time.
• General dynamic warm up with individual specific mobility. 
• T-spine mobility for easing into the overhead position of the thruster (seated partner stretch is recommended). 
• Wrist prep & mobility
• Shoulder mobility to optimize front rack position
• Hip & ankle mobility to optimize bottom position of squat  

Movement Specific

• 3 Rounds with an empty bar of 6 Front Squats, 6 push Press, 12 Jumping jacks. 

Rest 2 Min

• 3 Rounds @ 55/75# 5 thrusters 15 DU's (focus on bar speed) 

Rest 2 min 

• 3 Rounds @ 65/95# 3 thrusters (start with a squat clean) 10 DU's make sure to place rope on the ground how you will be doing it in the workout. Find a focal point to look at during DU's. 

Rest 2 Min then start 17.5