140908 Mon – “Bone Rattler”
Mobility: Shoulder Mobility.
Skill Practice Warm Up: None.
Workout: Power Clean
7 x 1 (7 sets of 1 rep “across,” the same weight each set)
Superset: Single Arm Ring Row
3 – 5 reps each arm.
Metabolic Conditioning Workout: “Bone Rattler” – As many rounds as possible in 6 minutes.
7 dumbbell deadlifts –one in each hand- (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs) sumo style IS allowed
7 dumbbell push presses –one in each hand- (Same)
30 double unders OR 60 singles (either one is Rx!)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 8 rounds. Scale up the dumbbells to 55/35lbs and 30 unbroken DUs per round if you think you’ll get more than 7 rounds.
Coaching Tips: Be very careful about rounding the back on the dumbbell deadlifts! Hinge at the hips and keep the back flat. Break up the sets before your form starts to degrade. Only one head of the dumbbell needs to touch the floor each rep. No jerking the dumbbells, they need to be push presses. Focus on the hip drive.
Compare To: 2014 – 01 – 10