150430 Thursday – New Strength Focus & “Downside Up”
Mobility: None. Come in BEFORE class and mobilize your hips & wrists before class.
Skill Practice Warm Up: None.
Strength: 1 – 1 – 1 – 1 – 1 – 1 – 1 Power Clean (7 Sets “Strong Effort” – Increasing Load Each Round).
Power Cleans and Ring Dips will be the new strength focus. Today the goal is to work up to a heavy power clean and max set of ring dips. Finding out these numbers are important because you will use them to pick your weights over the next few weeks.
Super Set: Ring Dips. Warm up with some small sets then try for a max set.
Metabolic Conditioning: “Downside Up” – For time.
15 kipping handstand push ups (Performance: 15 reps, Athletic*: 8, Health: 8 Heavy Dumbbell strict presses)
21 wall ball (Performance: 20lbs/10ft, Athletic*: 14lbs/9ft, Health: 10lbs/8ft)
15 dumbbell strict presses (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)
15 wall ball
15 ring push ups
9 wall ball
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 9 minutes (10 minute time cap)
Coaching Tips: This workout has a lot of shoulders so split your sets up early. If you are able to do HSPU’s but you think 15/8 is too many scale the reps. You want to avoid going to failure and potentially crash landing on your neck. A faster time is not worth injuring yourself. You may have noticed that the last time we did this workout the rep scheme and depth were a bit different, don’t worry.
Compare To: 2015 – 02 – 02
Optional ‘Cash Out’: 4 Minute Row