8/14/15 “Bone Rattler”

20150427_145113_001-ANIMATION


Mobility: Hip Mobility


Skill Practice Warm Up: After a good dynamic warm up, spend 8 minutes working up to a challenging height box jump. Play around with regular as well as starting from a seated position.


Strength: Power Clean 2 – 2 – 2 – 2 – 2 – 2 – 2 (7 Sets of 2 Reps “Strong Effort” – Increasing Load Each Round).

Super Set: Single Arm Ring Row 7 x 3


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)

Scaling Guide:  4 – 8 rounds.

Scale up: 55/35

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

Log your results online by clicking here.

Compare to: 2015 – 07 – 03

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).


Optional ‘Cash Out’: 4 minute row or assault bike

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