Welcome Scott Sterner to the Sanctify community! We know you've already been in a couple of classes and it's been a pleasure to have you. If you haven't met this guy yet, be sure to introduce yourself when you see him!
Context: Competition - How to pace to get your best score, and doing small sets of pull ups
Skill Practice Warm Up: Spend 8 minutes working on rope climb progressions (lay downs, rope assisted pull ups, switching feet, legless, weighted, L-sit, etc.)
Strength: 5 x 3 Front Squat or front box squat 4 of 13 (5 sets of 3 reps at 75-85% of max front squat – 55-65% if you are box squatting, same weight with each set)
Super Set: 5 x 5 strict handstand push up for depth (or progression)
Metabolic Conditioning: “Open 11.6 / 12.5”
7 min AMReps (as many Reps as possible in 7 minutes)
3 Thrusters (Health: 35lbs, Athletic: 65lbs*, Performance: 100lbs)
3 Chest to bar pull ups (Health: Ring rows)
6 Chest to bar pull ups
9 thrusters, 9 c2b, 12 thrusters, 12 c2b, etc…
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 50 – 100 reps (about halfway through the 12s or halfway through the 18s).
Compare to: Open 11.6 / 12.5 (last done May, 24, 2017)
Coaching Tips: Hustle between the movements in the first rounds. After the first few rounds, start breaking up the reps so you can rest in the middle of the sets (versus resting between movements). Use a ton of hip drive to get the bar overhead to save the shoulders. Consider small sets on the pull ups so you don’t shred your hands, and so you can be more consistent in the later rounds.
Optional ‘Cash Out’ or Hypertrophy: 60s plank, 30 cal row, 3 rounds OR 3 sets of 12 single arm db bent over row, in a super set with 15 glute bridges