7/2/15 “Stuck in the Middle with You”

 In Workout of the Day


Mobility: Shoulder Mobility

Skill Practice Warm Up: Spend 10 minutes working up to a challenging  power clean and jerk. Approximately 70-85% of your max. Plan on hitting that weight for 2-3 ‘sets.’

Strength: None.

Metabolic Conditioning: “Stuck in the Middle with You” – As many rounds as possible in 15 minutes.

5 ‘heavy’ jerks–shoulder to overhead, from the ground- (A: 155lbs, I*: 93lbs, N: 63lbs)

10 supine ring rows (toes must be even with the bottom of the rings for this to be considered ‘Rx’)

15 wall ball (A: 20lb/10ft, I*: 14lb/9ft, N: 10lb/8ft)

200m run

1 minute rest.  You have the option to skip or shorten ONE rest at any point. It can be the first rest interval, the last, or anything in between, but you only get one ‘pass’ – so use it wisely!

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

Scaling Guide:  3 – 6 rounds.  Scale up to 165/103lbs and c2b pull ups (instead of ring rows) for an extra challenge.

Coaching Tips: The jerks should be unbroken for most (if not all) of the rounds.  Be sure that your ring rows are STRICT.  No ‘kipping’ or folding of the body during the reps, and the rep is ‘finished’ at the top when the rib cage makes contact with the crease of your wrist or the tips of your fingers.  Don’t be surprised when you drop to singles on these (they get hard very quickly).  Go for 1-2 sets on the wall ball and don’t forget to sprint in each run due to the forced rest.  Some people will want to skip their rest after the first round, but saving it until the 2nd to last or last round may be a better strategy!

Log your results online by clicking here.

Compare to: 2014 – 04 – 29

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

Optional ‘Cash Out’:  None.

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