4/6/15 “Peter and the Wolf”
Mobility: Hip Mobility.
Skill Practice Warm Up: None
Strength Workout: Hang Power Clean 3 – 3 – 3 – 3 – 3 (5 sets of 3 reps, “strong effort” – increasing load each round) Warm ups sets should not count as part of your 5 sets. Most people will do from 2 – 4 sets of 3 before they start their actual 5 sets, meaning they have actually done 9 or so sets.
Super Set: 15 – 30 Seconds of Hollow Rocks in between each set. If you don’t have a perfect hollow hold do NOT try hollow rocks. Focus on perfecting a hollow hold where your lower back is constantly touching the ground. Scale by bringing one or both legs in and/or keeping your arms at your side.
Metabolic Conditioning Workout: “Peter and the Wolf” – 7 minutes AMRAP.
2 ‘Heavy’ Kettlebell Swings (American) (A: 70lbs, I*: 53lbs, N: 35lbs)
100m sprint (= 1 “rep)
4 ‘Heavy’ Kettlebell Swings
6 ‘Heavy’ Kettlebell Swings
Etc. (until the time runs out, keep doing one sprint, and adding two reps to the kb swings).
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 45 – 100 Reps.
Scale up the kb swings to 88/70lbs for an extra challenge.
Coaching Tips: Go with a heavier weight kettlebell than what you may actually use in a longer metcon. Try to do at least the first few rounds ‘RX’. As the workout goes on and your form starts to degrade, don’t change kettlebell weights! Just scale down to “Russian” height (stopping at eye level) for the later rounds. Sprint hard the first few rounds because the kettlebell swings are so short. As the sets get larger, plan on slowing down the runs so that you get a bit more rest between each set of swings. Maintain strict form on the swings with an upright torso (no tipping over!) and no ‘front raises’ with the shoulders. If you want to ‘two hand kb snatch’ the bell overhead – go for it. Just remember that the faster snatch style tends to pack an intensity wallop as well as blow your grip up.
Compare To: 14 – 03 – 24
Optional ‘Cash Out’: 1 Minute Double Unders, 2 Minute Row, 2 Rounds