141030 Thursday – “Diesel Power”

 

Mobility:  Ankle Mobility.


Skill Practice Warm Up:  Spend 10 minutes working up to a challenging power (or squat) clean


Workout:  “Diesel Power” – As many rounds as possible in 17 minutes.

7 ‘heavy’ power clean (Advanced: 155lbs, Intermediate*: 95lbs, Novice: 55lbs)

Ring dips (Advanced: 7 reps, Intermediate*: 4 reps, Novice: 7 push ups)

14 bumper plate burpees (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

400m run

1 minute rest

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

Scaling Guide:  2 – 4 rounds.

Coaching Tips: Go heavy on power cleans, you will have a minute rest before each set of them to recover and get ready each round. Take it up 5 or 10lbs from your “regular” metcon power clean weight. Get your legs under you before you stand up with bumper plate, don’t lift it with your back. As your legs fatigue this will be an issue to keep yourself aware of.

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Compare To:  New Workout!


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