8/2/15 “Golden Horn”

 


Mobility: Hip Mobility


Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause squat clean (pause 3 seconds at or just below the knee). Don’t worry about percentages and just focus on good torso position and speed under the bar.


Strength: None.


Metabolic Conditioning: “Golden Horn”  – For time.

4 Squat Clean + Front Squat (A: 135lbs, I*: 85lbs, N: 55lbs)

(Or Power Clean + 2 Front Squats)

60’ Overhead Plate Walk (A: 45lbs, I*: 25lbs, N: 15lbs)

15 ‘Heavy’ Russian KB Swings (A: 70lbs, I*: 53lbs, N: 35lbs)

800m Run

4 Squat Clean + Front Squat (Same)

60’ Overhead Plate Walk (Same)

15 ‘Heavy’ Russian KB Swings (Same)

600m Run

4 Squat Clean + Front Squat (Same)

60’ Overhead Plate Walk (Same)

15 ‘Heavy’ Russian KB Swings (Same)

400m Run

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

Scaling Guide:  13 – 20 minutes

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Compare to: New Workout

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

Coaching Tips: The weight for the squat cleans should be very manageable. If you do struggle with the front rack, take the time to do the power clean + 2 front squat version so you will not risk hitting your elbow on your knee. If you have trouble with overhead positions, make sure you spend a bit of time mobilizing your shoulders for those overhead carries. In most gyms, doing them 30′ out, 30′ back will make the most sense.  Be sure to focus on throwing the kettlebell ‘out’ away from you on the Russian swings.  It is more of a forward pop of the hips rather than an up. Pace the runs so that you can go right to the bar and get those squat cleans done.


Optional ‘Cash Out’: None.

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