140829 Fri – “Digging a Ditch”
Masters Madness has moved to Tuesday from 6:00 – 7:30pm in addition there is a Masters Open Gym Sunday mornings from 8:30 – 10:00am. No Young Guns Allowed!
Mobility: Ankle Mobility.
Skill Practice Warm Up: None.
Workout: Power Clean
7 x 1 (7 sets of 1 reps “across,” the same weight each set)
Superset: Single Arm Ring Row
8 – 11 reps each arm
First day of week 3 on the power clean/sa ring row cycle. This means you will be adding 5-10lbs from your last power clean session. Week 3 still shouldn’t be too heavy. Stay patient and really focus on form and making every rep perfect. The lighter weights and good technique work is going be huge help come later weeks.
Ring rows are little higher rep scheme. For next 3 sessions it will be the same. Start with bit more of angle if you need to in order to get the that rep range, but over next few sessions work your feet lower and body into more horizontal position.
Metabolic Conditioning Workout: “Digging a Ditch” – As many rounds as possible in 7 minutes.
100ft bumper plate farmer’s carry (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 25 lb dumbbells)
8 ‘Russian’ kettlebell swings (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)
40* double unders or 100* single unders (Intermediate: 30 double unders including attempts, Novice: 4 singles and 1 double under attempt 20 times)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 5 rounds
Coaching tips: If you don’t have double unders yet feel free to do single unders and still count the workout Rx! Single unders will be a bit slower but will still be a great workout.
Compare to: New Workout!
Sports Quote Friday: “Never give up! Failure and rejection are only the first step to succeeding.” – Jim Valvano