Margaritas, bacon, Diablo ‘rock and roll’ horns, and ‘Murica… all at the gym during our last event!
And yes, that is Coach JJ doing single arm swings with a keg (circa early 2008).
Mobility: Shoulder Mobility.
Skill Practice Warm Up: None.
Workout: Halting Snatch (lift the bar to just under knee height, hold for 3 seconds, then full snatch from there). Try and use the same weight as Monday.
6 x 2 (6 sets of 2 reps “across,” the same weight for all sets)
Superset: Ring dips
2 reps of super deep ring dips (or ring push-ups) with a 3 second pause at the bottom in between each working snatches.
Metabolic Conditioning Workout: “White Sands” – As many rounds as possible in 6 minutes.
8 dumbbell hang power cleans (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)
8 push-ups (Novice: ring push-ups with the straps at such angle to make the push-ups doable)
30 double unders (Intermediate: count attempts, Novice: 6 ‘rounds’ of 4 singles then a double under attempt)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 7 rounds. Scale up the dumbbells to 55/40 and only count an unbroken set of 30 double unders (start over if you mess up) for an extra challenge.
Coaching Tips: Utilizing a shallow dip and aggressive ‘pop’ of the hips will help you avoid using the arms to ‘curl’ the weights up. Make sure you come to full extension at the top of each rep when moving fast. Do not let your elbows flare out to the sides! Keep your elbows next to your ribs or, at most, out to a 45 degree angle. If your elbows start pointing straight out making a 90deg angle with your ribs (making you look like a ‘t’ from above) you are asking for shoulder pain!
Compare To: New Workout!
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