140808 FRI – “RENEGADE ROCK AND ROLL”

Mobility: Shoulder Mobility.

Skill Practice Warm Up: None.

Workout: Power Clean 7 x 1 (7 sets of 1 reps “across,” the same weight each set)

See write up below for description of starting weights for easy strength.

Single Arm Ring Row 3 – 5 reps each arm Start conservative on these.

We will be doing these often over the next few weeks, every time we do power cleans. Don’t max these out. Just adjust your feet to a position where 3-5 reps is “challenging” for you.

Metabolic Conditioning Workout: “Renegade Rock and Roll” – As many rounds as possible in 6 minutes.

6 dumbbell hang power cleans to jerk (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

40’ overhead dumbbell walk (same)

6 dumbbell ‘renegade rows’ (alternating hands, 6 total reps) –See video below-

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

Scaling Guide: 5 – 10 rounds Coaching Tips: Use the hook grip on the dumbbells. Keep the abs tight when doing the OH dumbbell walks.

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