150314 Saturday – “Wayward Son”
Congrats to all those folks who got their first Muscle Up and for all those who gave 15.3 their best effort.
Mobility: Hip Mobility
Skill Practice Warm Up: None
Strength Workout: 5 x 1 (5 sets of 1 rep “across,” same weight for each set)
Day 10 of deadlifts. 5 singles, drop all of them from the top. Try to increase your weight from last weeks sets (of 5, 7, and 9) by 5%-10%.
Superset: Weighted Strict Pull ups
7 x 4 (7 sets of 4 reps “across, same weight for each set). Try and go up in weight from where you were last week. Scale by using the lightest band possible where you can still get 4 reps.
Metabolic Conditioning Workout: “Wayward Son”– 7 Minute AMRAP
3, 6, 9, 12, . . . etc.
Hang Power Clean (Performance: 135lbs, Athletic*: 83lbs, Health: 53lbs)
Box Jump (Performance: 24”, Athletic*: 24”, Health: 12”) (Step Ups are NOT Rx and yes Women’s Rx is a 24 inch box)
Scaling Guide: 80 – 160 reps
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: Make sure you stand all the way up to full extension before your start any Hang Power Clean (HPC) so be strategic on when you break up your sets. Each time you drop the bar you are going to have to deadlift it back up before starting your next HPC. Step down on the box jumps then jump right back on up, try to avoid the box jump shuffle.
Compare To: 13 – 02 – 17
Optional Cash Out: Wait 4 minutes, then a easy 4 Minute Row.