7/9/15 “Matte Black LandRover”
Mobility: Hip Mobility
Skill Practice Warm Up: Spend 10 minutes working up to a challenging heaving snatch balance + 1 OHS. Both reps should have a 3 second pause at the bottom of the squat. Plan on doing 7-10 total repetitions, increasing the load each time until the last few sets. Then hit that final weight a few times (approximately 60-80% of your snatch or OHS).
Metabolic Conditioning: “Matte Black LandRover” – 3 Rounds For time.
5 Overhead Squats (A: 135lbs, I*: 85lbs, N: 55lbs)
10 Dumbbell Clusters (squat clean to thruster, must come to full extension before squatting… no ‘squat curls’) (A: 45lbs, I*: 30lbs, N: 15lbs)
15 Toes to Bar (N: Sit Ups)
*Women’s “As Prescribed” Performance weights and reps (Rx)
Scaling Guide: 10 –18 Minutes
Scale Up: 155/105 OHS and/or 10 Bar Muscle Ups instead of Toes to Bar.
Coaching Tips: Coaching Tips: Use the snatch balance + OHS work to help you judge the weight you should be using for this workout. The load in the class should be at least 10% lighter than what you did for the drill. That means that if you want to do this ‘as prescribed’, you’ll need to lift in the 150/95 range (with decent form) in the warm up. For the clusters, today we are going to require everyone touch the floor (only two ‘heads’ total required, not all four), come to full hip open clean, then squat to the bottom. We do not want to see a full squat, to curl, to thruster (although sometimes those can be allowed, generally speaking if you can do those, the weight isn’t heavy enough). Overall, you should try and get through the first three movements quickly, and then use the run to ‘pace’. Make sure that you don’t sprint into the OHS and get sloppy there. Coast in from the run so you can make those OHS look pretty!
Compare to: New Workout!
*Women’s “As Prescribed” weights and reps (Rx)
Optional ‘Cash Out’: None.