Canteen Medals

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

Mobility: Hip

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%.

Strength: none

Super Set: none

Metabolic Conditioning: “Canteen Medals”

In 18 minutes

900/1000*/1100m row

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