140901 Mon – “Smooth Ride”

By bendiablocf

Coach Hectors Weekend Games

Coach Hector leading another awesome warm up during his weekend class.


Mobility: Hip Mobility.


Skill Practice Warm Up: Goat Practice.


Workout: Power Clean

6 x 2 (6 sets of 2 reps “across,” the same weight each set)

Superset: Single Arm Ring Row

8 – 11 reps each arm

Second power clean day of week 2. Use same weight that you used on Friday for your singles or add 5-10 pounds from last time you did cleans if you missed Friday. Feel free to drop each rep from the top, you do not have to “touch-and-go” the reps.

Ring rows are same rep scheme. Try and work your body to more horizontal position then last time and do the same number of reps or if you were in lower end of rep range keep feet the same and try to get extra reps.


Metabolic Conditioning Workout: “Smooth Rider” – As many rounds as possible in 5 minutes.

3/3, 6/6, 9/9…etc

Handstand push up (Advanced: head to floor, Intermediate*: 1 abmat, Novice: db shoulder press)

Goblet squat (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)

*Women’s “As Prescribed” weights and reps (Rx)

Rep count: if you finish the 9s = 36, 12s = 60, 15s = 90, 18s = 126, 21s = 168, 24s = 216

Scaling Guide: 90 – 168 reps

Scale up option: Weighted db pistols (45/30) and strict HSPU.

Log your results online by clicking here.

Compare To: New Workout!


Music Video Monday’s

Click here to view the embedded video.

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