7/3/15 “Bone Rattler”

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 In Workout of the Day

 


Mobility: Ankle and Wrist Mobility


Skill Practice Warm Up: None.


Strength: Hang Power Clean  3 – 3 – 3 – 3 – 3 (5 Sets of 3 Reps “Strong Effort” – Increasing Load Each Round).


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 to 55/35 for an additional challenge.

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).

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Compare to: 2015 – 02 – 11

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


Optional ‘Cash Out’:  None.

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