Russian Dash Cams

Monday – November 13, 2017 – 171113

Context:  Competition   – Get psyched and go for a PR today on the clean!

Dynamic Warm Up Option: 2 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: Hip

Skill Practice Warm Up: Spend 8 minutes testing your max depth strict HSPU (or progression)

Strength: 1-1-1-1-1-1-1 power clean TEST MAX! (7 sets of 1 rep, increase weight to new max)

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: June 22, 2016

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: Press p. 199, KB Swings p. 277, Run p. 269