140811 MON – DAY 2 OF POWER CLEAN CYCLE.
Mobility: Hip Mobility.
Skill Practice Warm Up: Goat Practice.
Workout: Power Clean 6 x 2 (6 sets of 2 reps “across,” the same weight each set)
Single Arm Ring Row 3 – 5 reps each arm Start conservative on these.
Same reps on ring rows as last time. Power cleans should be same weight as you did on Friday. If you missed Friday, do doubles at about 75% of your 1 rep max power clean.
Metabolic Conditioning Workout: “Dumbbell DT” – 5 rounds for time.
12 dumbbell deadlifts (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)
9 dumbbell hang power cleans (same)
6 dumbbell shoulder to overhead (same)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 9 minutes
Coaching Tips: Use the hook grip on the dumbbells to save your grip. Try to keep workout under 9 minutes, if you need to, scale down the db weights. Be smart about where you take your breaks. Take break before the shoulder to overhead so you can get those done in one set ideally. Make sure the keep your butt down and back flat when you pick dumbbells off the ground, those extra couple inches (difference between a loaded barbell and dumbbells) will get you if your not careful. This is a great, fast workout. Have fun!