060108 Friday – “Eleanor”

Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: none

Strength: 7×1 Squat Clean – 1 of 14 (Start at approximately 70-80% of max, 7 sets of 1 rep, “across,” same weight for each set)

Super Set: 7×3 half kneeling single arm dumbbell/kettlebell shoulder press (Same weight as Thursday, 7 sets of 3 reps, “across,” same weight for each set).Instructional video here.

Metabolic Conditioning:Eleanor

6 minute AMRAP (as many rounds for time)

8 Deadlift (Performance: 135lb / Athletic: 85lb* / Health: 55lb)

6 Hang Power cleans (same)

4 Overhead squat (same/same/front squat)

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

Scaling Guide: 3-7 rounds. Scale Up: 155 lbs / 95lbs

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: Be smart about how you break this one up (like “DT”).  When you need breaks, stop at the 7th deadlift.  Then you can do the 8th before setting up for the set of hang power cleans.  Similarly, rest after the 5th clean so you only have to do one extra deadlift before finishing the hang power cleans and going straight into the overhead squat. The goal is to not break up the overhead squat.  If you want to go faster, go right into the deadlifts after the overhead squats (then rest after 7).  If you start losing midline stability, take a couple moments with the bar in the back rack before jerking into the overhead position. Progress down to front squats if the overhead squat gets ‘sketchy’ to keep the intensity up.  Snatch balancing the first rep will count as an overhead squat rep.

Optional ‘Cash Out’: With a partner, 25 Russian kettlebell swings, 25 hollow rocks, 25 jumping jacks, 2 rounds

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