Beautiful Landing

Tuesday – May 15, 2018 – 180515
Context: Practice – Wrist mobility and overhead movements
Dynamic Warm Up Option: 3 rounds of 5 air squats, 2 crab bridges, 2 qty inch worms, 5 push-ups. Then 5,4,3,2,1 of straight leg deadlift, hang power clean, shoulder press, thruster
Mobility: Hip and wrist
Skill Practice Warm Up: None
Strength: 2-2-2-2-2-2-2 Power Clean (7 sets of 2 reps, adjust load each set working up to a max or ‘strong effort’)
Super Set: 2-2-2-2-2-2-2 Strict Handstand Push-up for depth or progression (7 sets of 2 reps, adjust depth each set working up to a max or ‘strong effort’)
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. Scale Up: 105/155lb cleans
Compare to: November 2, 2017
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. 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’ or Hypertrophy: 60s plank, 10 db power snatch, 30 double unders, 3 rounds, OR 3 sets of 15 single arm db/kb bench press in a super set with 15 glute ham raises
“By the Numbers” Book References: Clean p. 404, Walking Lunge p. 220,