5/22/15 “Bone Rattler”

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 In Workout of the Day

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Mobility: Hip & Ankle Mobility.


Skill Practice Warm Up: None.


Strength: Power Clean – Session 6

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

Superset: Ring Dip / Ring Push Up

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

If you didn’t increase on Tuesday add 5 to 10 pounds for the next two sessions (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 4 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: “Bone Rattler”- As many rounds as possible in 6 minutes.

3 Dumbbell hang squat cleans (A: 45lbs, I*: 30lbs, N: 20lbs)

3 Dumbbell hang power cleans (same)

12 Box jumps (A: 24”, I*: 20”, N: 20” step ups)

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

Scaling Guide:  4 – 8 rounds.

Scale Up: 55/35.

Coaching Tips:  Focus on using a lot of hip pop to get the dumbbells up.  Keep the torso upright and save your low back!  Avoid ‘curling’ the weights and using your arms. Practice jump up/step downs unless you plan on competing soon (and you may want to spend a bit of extra time on Achilles mobility).

Log your results online by clicking here.

Compare To:  2015 – 02 – 11


Optional ‘Cash Out’: 400m Run with a med ball.

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