Tuesday – October 31, 2017 – 171031
Context: Practice –   Be very deliberate with your warm up reps to execute perfect form.
Dynamic Warm Up Option: 3 rounds: 8 squat jumps, 3 inch worms, 3 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, hang muscle clean, shoulder press, hang squat clean
Mobility: Shoulder
Skill Practice Warm Up: None.
Strength: 5 x 3 power clean 9 of 12 (5 sets of 3 reps at 80-90%, same weight with each set)
Super Set: 5 x 5 half kneeing single arm dumbbell press
Metabolic Conditioning: “Drumstick“
6 minute AMRAP (As many rounds as possible)
8 dumbbell hang power cleans -one in each hand- (Health: 15lbs / Athletic: 25lbs* / Performance: 45lbs)
8 dumbbell push press -one in each hand- (same)
40ft walking lunge
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4-7 rounds, about 45s per round. Scale Up: Use 53/35lb kettlebells instead of dumbbells
Compare to: April 6, 2017
Coaching Tips: Hook grip the dumbbells if possible. You will also want to make sure you are paying attention to knee position. Do not let your knees cave in on the power cleans or the push presses (which tends to happen more often with dumbbells!) On the lunges, make sure you aren’t tipping the torso forward, and you are controlling where your front knee is tracking (with the foot).
Optional ‘Cash Out’ or Hypertrophy: 10 burpees, 10 wall ball, 4 minutes OR 3 sets of 10-15 Jones squat in a super set with 15 db curls
“By the Numbers” Book References: Clean Variants p. 496, Push Press p. 292