Beautiful Landing

Thursday – November 2, 2017 – 171102
Context: Mental Toughness – Really push yourself on every round do to how short the workout is and because of the forced rests.
Dynamic Warm Up Option: Moscow’ KB warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 boot strappers, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob. Video here
Mobility: Hip
Skill Practice Warm Up: Perform 3 sets of L-sit on the rings on paralettes. Use a variation that you can do 10-30s for each set. Rest 1-2 min between efforts
Strength: 3×4 and 3×3 power clean 10 of 12 (6 total sets across at 80-90%, same weight with each set)
Super Set: 3×6 and 3×5 half kneeing single arm dumbbell press
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: June 13, 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, 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’ or Hypertrophy: 60s plank, 40 double unders, 3 rounds OR 3 sets of 15 single leg deadlifts in a superset with 15 single arm bench press
“By the Numbers” Book References: Clean p. 404, Walking Lunge p. 220, Burpee p. 415