5/19/15 “Legolas Greenleaf”
Mobility: Hip Mobility.
Skill Practice Warm Up: None.
Strength: Power Clean – Session 5
7 x 1 (7 sets of 1 reps, “across,” same weight for each set)
Superset: Ring Dip / Ring Push Up
7 x 3 (7 sets of 3 reps, if doing Ring push ups stay at the same angle)
Add 5 to 10 pounds for the next three sessions (7×1, 6×2, 5×3), if you think you started too light add a little more but you shouldn’t be more than 80 – 90% of your max. We will run through this cycle of 7×1, 6×2, 5×3 three more times. If 3 ring dips are really easy add some weight with a dumbbell between your thighs or start to pause at the bottom of each rep for a few seconds. If you are doing ring push ups try and lower your angle.
Metabolic Conditioning: “Legolas Greenleaf” – 6 Minute AMRAP
8 Left Hand DB Power Snatch (A: 45lbs, I*: 25lbs, N: 15lbs)
30’ Left Hand Overhead Lunge (Same)
8 Right Hand DB Power Sntach (A: 45lbs, I*: 25lbs, N: 15lbs)
30’ Right Hand Overhead Lunge (Same)
Scaling Guide: 3 – 5 Rounds
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: Make sure to catch the dumbbell overhead with a straight active arm, keep your thumb pointed behind you and your shoulder in good position also make sure to stand all the way up. On the lunges make sure you don’t step too far or short, your knee should be right over your ankle. As you stand up drive through the heel of your front foot.
Compare To: New Workout!
Optional ‘Cash Out’: 1 minute row, 1 minute burpees, 3 rounds