Tuesday – October 3, 2017 – 171003
Dynamic Warm Up Option: 200m jog throwing PVC or medball to a partner, then 5,4,3,2,1 with an empty bar: straight leg deadlift, barbell row, hang muscle clean, shoulder press, front squat
Skill Practice Warm Up: Spend 8 minutes working on handstand and strict HSPU progressions.
Strength: 5 x 3 Power Clean or pause power clean – 1 of 12 (5 sets of 3 reps, same weight across, approximately 70 – 80%)
Super Set: 5 x 5 half kneeing single arm dumbbell press (5 sets of 5 reps, “across,” scale to the same challenge as the main lift). Video Here
Metabolic Conditioning: “Elizabeth”
21-15-9 Power cleans (Health: 45lb / Athletic: 95lb* / Performance: 135lb)
Ring Dip (Health: 21-15-9 push-up, Athletic: 12-9-6*, Performance: 21-15-9)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 10 min
Compare to: ELIZABETH (Last December 4, 2016)
Coaching Tips: Use larger sets for the first round of power cleans, but keep the ring dips in small sets so you can keep moving on later rounds. On the second and third round of power cleans, move fast but keep the sets smaller so you get a bit more rest between sets of ring dips. Practice kipping ring dips before the workout starts and then use them for the whole workout. Rest or break up the sets if you find yourself with internally rotated shoulders. Remember that your arm has to touch the top of the ring for the depth to count (this will be below 90 degree elbow flexion for some).
Optional ‘Cash Out’ or Hypertrophy: 15 wall ball, 200m run, 3 rounds OR 3 rounds of 10-12 neutral grip chin ups in a super set with 10-12 Bulgarian split squats
“By the Numbers” Book References: Clean p. 404, Ring dip p. 363, BtN testing Elizabeth p. 551