Tuesday – December 5, 2017 – 171205
Context: Practice – What is ‘legit’ form on shoulder presses and knees to elbows (and that only ‘legit’ form counts).
Dynamic Warm Up Option: 2 sets of 4 ‘golf ball pick ups’ per side, 4 spider man lunges then 3 sets of 5 kettlebell ‘halos’, 5 goblet or overhead squats, 5 kb swings
Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) shoulder press for one rep, or perform 5 reps on the minute for 5 minutes at 50-60%.
Super Set: none
Metabolic Conditioning: “Canteen Medals”
In 18 minutes
Then max rounds in the remaining time:
10 power cleans (Health: 45lb / Athletic: 65lb* / Performance: 115lb)
5 shoulder press (same)
10 knees to elbow* (Health: 20 sit ups)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 11 rounds, about 4 minutes for the row, then 1:45 per round after. Scale Up: 85/135
Compare to: NEW WORKOUT!
Coaching Tips: Pace for a fast score on the row, but save some energy for the first set of power cleans. Try to do the first round of barbell movements unbroken. Make sure the knees touch the elbows or forearms. Break these up to save the grip for later rounds and so you can go faster on the other movements. Be careful to keep the back flat on the power cleans for the entire workout!
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Row p. 142, Clean p. 404, Press p. 199, K2E p. 239