Monday – November 6, 2017 – 171106
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
Skill Practice Warm Up: Spend 6 minutes working up to a challenging pause squat clean (2-3s pause just below the knee).
Strength: 7 x 1 power clean 11 of 12 (7 sets of 1 rep at 85-95%, same weight with each set)
Super Set: 7 x 3 half kneeing single arm dumbbell press
Metabolic Conditioning: “La Grange”
7 minute AMRAP (as many rounds as possible)
30 Double Unders (Health: 5 singles then one DU attempt x 10)
Chin Up (Strict)s (Health: 3 band or other assisted, Athletic*: 3, Performance: 5)
5 Dumbbell Hang Squat Cleans (Health: 20lb, Athletic*: 30lb, Performance: 45lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds, about 1:45 per round.
Compare to: April 24, 2017
Coaching Tips: Break up the chin ups early on because that is where most people will start failing. Get through the double unders and dumbbells hang squat cleans as fast as possible. Make sure that you are using as little arm as possible on the cleans otherwise you will pay the price with shoulders that don’t work for double unders and biceps that don’t work for the pull ups! Remember to use the hips to get those dumbbells up!
Optional ‘Cash Out’ or Hypertrophy: 16 db suitcase lunge steps, 10 burpees, 4 minutes OR 3 sets of 12 db shoulder press in a superset with 12 single leg db deadlifts
“By the Numbers” Book References: Double unders p. 213, Clean Variants p. 496