140825 Mon – “Goldfish Trombone”
Coach Billy leading the class through some hip mobility.
Mobility: Hip Mobility.
Skill Practice Warm Up: Goat Practice.
Workout: Power Clean
5 x 3 (5 sets of 3 reps “across,” the same weight each set)
Superset: Single Arm Ring Row
5 – 8 reps each arm start conservative on these.
Last session of week 2 power cleans. Try for triples at whatever weight you did last. Next week we will be adding another 5-10 pounds. Ring rows are same rep scheme as last time. Try to make your body more horizontal than last time (make harder), but go for the same reps you did before. If you achieved 8 reps last time and you were perfectly horizontal then your can add a quick pause at the top of each rep.
Metabolic Conditioning Workout: “Goldfish Trombone” – As many rounds as possible in 6 minutes.
10 reps of 4ft broad jumps
10 dumbbell hang power cleans (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)
30ft walking lunge (un-weighted)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 5 rounds
Compare to: New Workout!