Pooya hitting a PR snatch after the last ‘strength focus’!
(He ended up hitting another 10lbs than this for a grand total of a 30lb PR!)
Mobility: Hip Mobility and Shoulder Mobility.
Skill Practice Warm Up: Pull up (chest to bar if you can) or muscle up (if you can) practice. Work on singles or small sets with tight form.
Workout: “Push it to the Limit” – In 3 minutes:
5 reps – 20′ low, 20′ high sled push (Advanced: +180lbs, Intermediate*: +140lbs, Novice: +90lbs)
10 Chest to bar pull ups (Advanced: 10 reps, Intermediate*: 6 reps, Novice: 6 reps with a band)
10 power cleans (Advanced: 115lbs, Intermediate*: 73lbs, Novice: 53lbs)
3 minutes rest
Repeat four times. Record total rounds. Start back up where you left off each round (i.e. if you almost finish a round and have 5 cleans left, start back up right there)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 6 – 10 rounds. Scale up to 10 c2b (ladies) and 135/83lb cleans for an extra challenge.
Coaching Tips: Be conservative with the first couple rounds of sled pushes to save yourself a bit for the later rounds. Start to push faster on rounds 3 & 4 (if you can). Keep the chest to bar sets relatively small so that you can keep moving on later sets and not risk injuring your hands. Remember that the hips are the key to good kipping c2b pull ups. Dropping the cleans often will also ensure that you have grip strength left in the later rounds.
Compare To: New Workout!