6/13 Flatlander Fitness St. Charles IL 60174

Tuesday – June 13, 2017 – 170613
Context: Practice
Mobility: Hip
Skill Practice Warm Up: None  (list of fun games to play here)
Strength: 2-2-2-2-2-2-2 Power Clean (7 sets of 2 reps, increase weight with each set to max)
Super Set: 2-2-2-2-2-2-2 strict handstand push-up for depth or progression
Metabolic Conditioning: “Beautiful Landing”
8 minute AMRAP (as many rounds as possible)
6 Power Clean (Health: 55lb / Athletic: 85lb* / Performance: 135llb)
20′ Overhead plate lunge (10 out, 10 back) (Health: 15lb / Athletic: 25lb* / Performance: 45lb)
8 burpees with 10′ lateral shuffle (no jump required)
1 min rest (last round of rest optional)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3-5 Rounds, about 2:15 per round with the rest.
Compare to: July 5, 2016
Coaching Tips: Try and go unbroken on the power cleans if you are comfortable at this load.  If you are worried about your form, do small sets and fast singles, but push the pace a bit.  This is a short AMRAP with rests, so if you waste too much time looking at the bar and/or getting chalk you could end up disappointed with your intensity. Change the weight during the rest if you need to. Move steady on the lunges, but stay low and fast on the burpees.  There is no requirement to jump and clap (for the burpees), so if you stay crouched and move quickly you can make up a significant amount of time.
Optional ‘Cash Out’: 60s plank, 15 American kb swings, 4 rounds
“By the Numbers” Book References: Clean p. 404, Walking Lunge p. 220, Burpee p. 415