6/20/15 “Another Road Trip”
Mobility: Hip and Shoulder Mobility
Skill Practice Warm Up:
Spend 10 minutes working up to a challenging
Overhead Squat out of the rack (70-85% of max). Plan on hitting about 7-9
total sets including the warm ups and including the 2-3 at the final
Metabolic Conditioning: “Another Road Trip” –
15 Squat Snatches (Performance: 95lbs, Athletic*: 65lbs, Health: Squat
20 Overhead Squats (Performance: 95lbs, Athletic*: 65lbs, Health: Front
25 Thrusters (Performance: 95lbs, Athletic*: 65lbs, Health: 55lbs)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 10 – 18 Minutes
Coaching Tips: If you are limited by overhead movements like a squat
snatch or overhead squat take note that the best way to scale is by doing
squat cleans and front squats, you will be able to use more weight than if
you tried a squat snatch and get a better workout with the increased range
of motion. Make sure to pick up the speed after the first 200m of the runs,
you should be recovered from the barbell movements by then.
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Compare to: New Workout!
Optional ‘Cash Out’: None