2/11/15 “Bone Rattler”
Mobility: Hip Mobility.
Skill Practice Warm Up: None.
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”
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.