Backhoe

Tuesday – December 12, 2017 – 171212
Context: Practice –  Torso angles on the push press and hang cleans. How much lean?
Dynamic Warm Up Option: 3 sets of 2 crab bridge and 10-15 hollow rocks, 8 air squats, then 3 sets of 5 with an empty bar: shoulder press, push press, push jerk, reverse lunge
Mobility: Shoulder
Skill Practice Warm Up: 40s on, 20s off, of double under/jump rope practice for 4 minutes.
Strength: 1-1-1-1-1-1-1 push press (7 sets of 1 rep, increase weight with each set to max) next strength focus!
Super Set: none
Metabolic Conditioning: “Backhoe“
5 rounds for time.
8 dumbbell hang power cleans (Health: 20b / Athletic: 30lb* / Performance: 45lb)
8 dumbbell push press (same)
8 round trips of 20′ forward, 20′ backward running
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 10 min, about 1:30 per round. Scale Up: 53/35lb kb
Compare to: August 4, 2017
Coaching Tips: Keep the dumbbell path close to the body and don’t let them drift way out in front (turning it into more of a curl). Be sure to use a good hip drive on the push presses. For the forward / backward runs, push the pace on the sprint going forward and be more careful on the backward run so you don’t trip!  When you transition from backward to forward, avoid a big explosion and stressing out your Achilles/calf (explosive change of directions here can cause a calf strain).
Optional ‘Cash Out’ or Hypertrophy: 10 toes to bar, 10 burpees, 5 minutes OR 3 sets of 12 single arm bench press in a superset with 12 glute bridges
“By the Numbers” Book References: Clean Variants p. 496, Push Press p. 292, Run p. 269