Monday – October 15, 2018 – 181015
Context: Practice – Ideally, failed power cleans are squat cleans
Dynamic Warm Up Option: 2 min jump rope, then 2 rounds of 10 air squats, 10 toy soldier leg swings, 10 big arm circles (each direction), 10 shoulder taps in plank. Then 5,4,3,2,1 of muscle clean, shoulder press, thruster
Mobility/Activation/Prehab: hip
Skill Practice Warm Up: Spend 8 minutes testing your max strict weighed pull up (or progression)
Strength: 1-1-1-1-1-1-1 Power clean (7 sets of 1 rep on each side, increase weight with each set)
Super Set: none
Metabolic Conditioning: “Russian Dash Cams
For Time. 3 Rounds
14 Russian Kettlebell Swings (Health: 35lb / Athletic: 53lb*/ Performance: 70lb)
10 goblet squats (same)
200m run or 40 single unders, 4 reps of 20′ (6m) out and back shuttle no line touch
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4:30 – 8 min
Coaching Tips: Kettlebell swings come from the hips so be sure to use a great hip pop and keep the abs tight. Think about throwing the kb out away from you (but don’t let go).  Try to do these in unbroken sets to keep the intensity up, but if you can’t maintain good positioning (because you are breathing too hard for example), break up the sets.
Compare to: November 13, 2017
Optional ‘Cash Out’ or Hypertrophy: 10 burpees, 30 cal row, 3 rounds OR 3 sets of 12 single arm shoulder press in a super set with 12 banded hamstring curls
“By the Numbers” Book References: KB Swings p. 277, Run p. 269