150315 Sunday – “High Ground Clearance”
Thank you to all who have judged.
Mobility: Shoulder Mobility
Skill Practice Warm Up: HSPU Practice
Strength Workout: None
Metabolic Conditioning Workout: “High Ground Clearance” For Time
15 strict presses (Performance: 115lbs, Athletic*: 63lbs, Health: 33lbs)
30 burpees facing the bar
15 push presses (same weight)
20 burpees facing the bar
15 push jerks or split jerks (same weight)
10 burpees facing the bar
Scaling Guide: 6 – 13 minutes, Scale up the barbell weight if desired: 135/83
*Women’s “As Prescribed” weights and reps (Rx)Scaling Guide:
Coaching Tips: Be sure to force yourself to keep your legs locked on the first round of strict/shoulder presses. Don’t go to failure unless it is you last rep. It is better to drop it a few times, doing multiple fast sets. For the burpees facing the bar, you must be perpendicular to the bar when your chest hits the ground (no laying down laterally –side next to the bar). Both feet must leave the ground at the same time, but it doesn’t matter if they land at different times.
Compare To: 14 – 03 – 16
Optional Cash Out: 400m Run, 20 KB Swings, 400m Run.