4/27/15 “Diesel Power”


Mobility:  Shoulder Mobility.

Skill Practice Warm Up: Spend 10 minutes working up to a challenging power clean, then plan on hitting that weight for 2-3 ‘sets.’

Strength Workout: None.

Metabolic Conditioning Workout:“Diesel Power” – 17 Minute AMRAP

7 ‘Heavy’ Power Cleans (A: 155lbs, I*: 95lbs, N: 55lbs)

Ring dips (A: 7 reps, I*: 4 reps, N: 7 push ups {No Band Dips!})

14 bumper plate burpees (A: 45lbs, I*: 25lbs, N: 15lbs)

400m run

1 minute rest

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

Scaling Guide:  2 – 4 rounds.

Coaching Tips: Go heavy on the power cleans, you will have a minute rest before each set of them to recover and get ready each round. Take it up 5 or 10lbs from your “regular” metcon power clean weight. Get your legs under you before you stand up with bumper plate, don’t lift it with your back. As your legs fatigue this will be an issue to keep yourself aware of.

Log your results online by clicking here.

Compare To: 2014 – 10 – 30

Optional ‘Cash Out’: None.

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