Monday – September 10, 2018 – 180910
Context: Practice – Make sure you understand the difference between the deadlift and the clean hip/back position
Dynamic Warm Up Option: 2 sets of 10 ring rows 10s crab bridge, and 5 L / 5 R side lunge. Then 5,4,3,2,1 with an empty bar: hang muscle clean, front squat, push press, good morning
Mobility/Activation/Prehab: hip
Skill Practice Warm Up: none
Strength: 7×2 power clean – 2 of 11 (7 sets of 2 reps, same weight across, 70-80% of max)
Super Set: 7×3 single arm ring row (7 sets of 3 reps on each side, same challenge with all sets)
Metabolic Conditioning: “Eleanor
6 minute AMRAP (as many rounds for time)
8 Deadlift (Health: 55lb / Athletic: 85lb* / Performance: 135lb) or dbs (20/30*/45lb)
6 Hang Power cleans (same) or dbs (same)
4 Overhead squat (same/same/front squat) or db single arm OHS for 6 reps (same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3.5-7 rounds, about 1:15 per round. Scale Up: 155 lbs / 95lbs (esp. if you did 7/8 rounds last time!)
Compare to: May 18, 2017
Coaching Tips: Be smart about how you break this one up (like “DT”).  When you need breaks, stop at the 7th deadlift.  Then you can do the 8th before setting up for the set of hang power cleans.  Similarly, rest after the 5th clean so you only have to do one extra deadlift before finishing the hang power cleans and going straight into the overhead squat. The goal is to not break up the overhead squat.  If you want to go faster, go right into the deadlifts after the overhead squats (then rest after 7).  If you start losing midline stability, take a couple moments with the bar in the back rack before jerking into the overhead position. Progress down to front squats if the overhead squat gets ‘sketchy’ to keep the intensity up.  Snatch balancing the first rep will count as an overhead squat rep.
Optional ‘Cash Out’ or Hypertrophy: 12 toes to bar, 30 cal row, 4 rounds, OR 3 sets of 12 strict toes to bar in a super set with 15 loaded glute bridges
“By the Numbers” Book References: deadlift p. 151, power clean p. 368, overhead squat p. 300