Tuesday – January 08, 2019 – 190108
Context: Competition – Check your old score so you can set a plan for a solid PR!
Dynamic Warm Up Option: 3 sets of 2 crab bridges, 3 inch worms, 30s plank, 8 squat jumps, then 5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle clean, front squat, shoulder press, good morning
Mobility/Activation/Prehab: Hip
Skill Practice Warm Up: Spend 8 minutes working on barbell carries (front, back or overhead). Walk out 20′ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!
Strength: None.
Super Set: None.
Metabolic Conditioning: “Wittman
7 rounds for time of:
15 Kettlebell Swings (Health: 26lb/ Athletic: 35lb */ Performance: 53lb)
15 Power Cleans (Health: 45lb/ Athletic: 65lb*/ Performance: 95lb)
15 Box Jumps, (Health: 12”/ Athletic: 20”*/ Performance: 24”)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 19 – 26 min, about 3 min per round. Scale Up: 75/115lb power cleans
Coaching Tips: 7 is a lot of rounds, so have a strategy for counting reps. Start this one off slow and then figure out your pacing after the first few rounds. Breaking up the kb swings, and dropping from the top of the cleans often will pay off in in the later rounds. Avoid resting between movements and opt to rest in the middle of the sets more often. Keep an upright torso on the kb swings to prevent the lower back from being taxed more than necessary. Rebounding box jumps are not recommended unless you are planning on competing and you are spending plenty of time mobilizing your ankles. This is a Hero workout so plan on it being challenging!
Compare to: February 21, 2018
Optional ‘Cash Out’ or Hypertrophy: None.
“By the Numbers” Book References: Kettlebell Swing p. 277, Power Clean p. 368, Box Jump p. 351