5/1/15 “Half Blood Prince”
Mobility: Hip Mobility
Skill Practice Warm Up: None
Strength: Back or Box Squat – Session 13.
6 x 3 (6 sets of 3 reps, “across,” same weight for each set)
Superset: Half kneeling single arm dumbbell strict press
6 x 5 (6 sets of 5 reps, “across,” same weight for each set) Start with your weaker side. The knee on the ground should be the same side as the strict press.
Metabolic Conditioning: “Half Blood Prince” – 6 Minute AMRAP
4 Hang Power Clean + Front Squat + Jerk (A: 115lbs, I*: 65lbs, N: 35lbs) (Hang Squat Clean is allowed in place of the first two movements)
4 Bar Muscle Ups (A*: 4, I: 2, N: 8 Jumping Chest to Bar)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 -8 Rounds
Scale Up: 135/85, 6 Bar Muscle Up
Coaching Tips: Power cleaning from the floor on the first rep is fine (no need to pause at the top of the hang and re-hinging at the hip). Both a hang power clean + front squat and a hang squat clean are considered RX. Coming out of the squat, both a thruster, and a ‘thruster jerk’ (“Jerk-ster”?) is allowed. It is 4 bar muscle ups for both the men and women’s Rx scaling. For the jumping pull ups, the bar should be about 1 fist height above the head of the athlete. This is a short one so avoid walking back and forth to the chalk bucket and make sure that you sprint the 100m (don’t JOG!).
Compare To: New Workout!
Optional ‘Cash Out’: 1 Minute Burpees, 1 Minute Russian KB Swings. 2 Rounds.