Wednesday – November 15, 2017 – 171115
Context: Practice – Focus on the lock out of both the jerks, the push ups, and the kb swings.
Dynamic Warm Up Option: “Novo” Kb Warm Up Flow, 2 rounds: 16 single arm single leg deadlift (8L/8R), 12 kb floor press with sit up (6L/6R), 8 goblet squats, 12 kb kickstand rows (6L/6R), 16 single leg glute bridges (8L/8R), 100′ overhead carry, calf stretch 30s per side, face down quad smash 30s per side, pec smash 30s per side
Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings).
Super Set: none
Metabolic Conditioning: “Crud Muffin“
For time. 5 rounds
10 clean and jerks (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
15 American Kettlebell swings (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
400m run OR 2 rounds of 30 double unders, 5 burpees
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 20 – 26 minutes, about 4.5 min per round including the rest. Scale Up: 105/155lb bar, 53/70lb kb
Compare to: NEW WORKOUT!
Coaching Tips: Get through the first round of clean and jerks quickly, but plan on pacing later rounds so that you protect your back. Really emphasize the legs on the jerks so that you can save your shoulders for the push ups. Keep these legit! No worming or rocking. Push the pace on the runs because of the minute rest. Adjust the load during the rest intervals if needed!
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Clean p. 404, Push Jerk p. 424, Push-up p. 192, Kettlebell Swing p. 277, Run p. 269, Double Unders p. 213,