Friday – July 28, 2017 – 170728
Context: Competition
Mobility: Ankle
Skill Practice Warm Up: Spend 8 minutes working on handstand progressions, strict handstand push ups, or handstand walking.
Strength: none
Super Set: none
Metabolic Conditioning:Wittman
For time – 7 rounds
15 kettlebell swing (Health: 26lbs / Athletic: 35lb* / Performance: 53lb)
15 power cleans (Health: 45lb / Athletic: 65lb* / Performance: 95lbs)
15 box jump (Health: 12” / Athletic*: 20” / Performance: 24”)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 19 – 26 min, about 3 min per round. Scale Up: 115/75lb power cleans
Compare to: Wittman (Hero Workout) – last done on 1/31/17
Coaching Tips: Seven (7) is a lot of rounds, so have a strategy for counting reps. Start this one off slowly and then figure out your pacing after the first few rounds. Breaking up the kettlebell swings, and dropping from the top of the cleans often will pay off in in the later rounds. Avoid resting between movements and opt to rest in the middle of the sets more often. Keep an upright torso on the kettlebell swings to prevent the lower back from being taxed more than necessary. Rebounding box jumps are not recommended unless you are planning on competing and you are spending plenty of time mobilizing your ankles. This is a Hero workout so plan on it being challenging!
Optional ‘Cash Out’: none
“By the Numbers” Book References: Kettlebell swing p. 277, Power Clean p. 368, Box Jump p. 351