5/11/15 “Peregrin”

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 In Workout of the Day

kim


Mobility: Hip Mobility.


Skill Practice Warm Up: None.


Strength: Power Clean – Session 3

6 x 2 (6 sets of 2 reps, “across,” same weight for each set)

Superset: Ring Dip / Ring Push Up

6 x 4 (6 sets of 4 reps, if doing Ring push ups stay at the same angle)

Power Cleans and Ring Dips are the new strength focus. Based off your heaviest power clean start around 70 – 80% of that number. These should feel light and have great technique. Even if the weight feels light don’t catch it too high because as the weight increases over the next 6 weeks you will want to feel comfortable catching the bar in a lower power position. If 4 ring dips are really easy pause at the bottom of each rep for 5 seconds.


Metabolic Conditioning: “Peregrin” – 8 Minute AMRAP

12 Heavy Russian KB Swings (A: 70lbs, I*: 53lbs, N: 35lbs)

12 Box Step Ups (A: 24”, I*:20”, N: 12” )

12 Push Ups (A: 12, I*: 8, N: 8 Ring Push Ups at an easier angle) No Knee Push Ups!

*Women’s Rx

Scaling Guide:  3.5 – 6.5 Rounds.

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Compare To:  New Workout.


Optional ‘Cash Out’: 1 min double unders, 1 min ghd sit ups, 1 min double unders

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