7/21/15 “I Got the Same Old Blues”
Mobility: Hip Mobility
Skill Practice Warm Up: Spend 10 minutes working up to a moderate (50-70%) power clean + push press + jerk (split or push jerk). Plan on doing about 6-9 sets total with the last 2-3 at the same weight.
Metabolic Conditioning: “I Got the Same Old Blues” – 6 Rounds for time (Health: 5 rounds).
5 left / 5 right single arm kettlebell swing –Russian height- (A: 53lbs, I*: 35lbs, N: 26lbs)
10 toes to bar (Health: hanging knee raises 10 reps)
50 double unders (A*: 50 reps, I: 50 incl. attempts, N: 10 reps of 4 singles and one DU attempt)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 9 – 16 minutes.
Scale up: 70/53 KB and 15 t2b.
Coaching Tips: If you start off with a scaled down weight or modified toes to bar plan on doing 5 rounds, it is better to do less volume quickly then slowly grid through more rounds. Keep the shoulder ‘packed’ tight in the socket during the single armed kettlebell swings and focus on engaging the whole trunk. Change sides ‘mid-flight’ to save time if you can. Be careful with big sets of toes to bar (don’t risk tearing your hands). Performing a big kip will help shorten the distance between the feet and the bar. If you struggle with double unders, come in early and spend extra time going over them before the class. The more you practice them outside of ‘workouts’, the better you’ll get at them!