2/11/15 “Bone Rattler”


 Mobility:  Hip Mobility.

Skill Practice Warm Up:  None.

Workout:  Deadlift

5 x 1 (5 sets of 1 rep “across,” the same weight each set)

Superset: Weighted Strict Pull ups

7 x 4 (7 sets of 4 reps “across,” the same weight each set)

This is the start of our new strength cycle, Deadlifts! Start at 70% – 75% of your max deadlift if you know what that is, if you don’t just start conservative and make sure your form is on point. Advanced weightlifters (those who can deadlift 1.75 – 2x bodyweight) can start this cycle deadlifting from a 1.5″ – 2″ platform. Starting weight will still be the same.

Metabolic Conditioning Workout:  “Bone Rattler”

6min AMRAP

3 dumbbell hang squat cleans (A: 45lbs, I*: 30lbs, N: 20lbs)

3 dumbbell hang power cleans (same)

12 box jumps (A: 24”, I*: 20”, N: 20” step ups)

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

Scaling Guide:  4 – 8 rounds.  Scale up to 55/35 for an additional challenge.

Coaching Tips:  Focus on using a lot of hip pop to get the dumbbells up.  Keep the torso upright and save your low back!  Avoid ‘curling’ the weights and using your arms. Practice jump up/step downs unless you plan on competing soon (and you may want to spend a bit of extra time on Achilles mobility).
Log your results online by clicking here.

Compare To:  2014 – 09 – 08

 Cash-out: 1 min double unders, 1 min: 5 push ups & 5 lunges per leg, 3 rounds.

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