150601 Monday – “Silent Lucidity”

Mobility: Hip Mobility


Skill Practice Warm Up: High box jumps – Spend 10 minutes working up to a high box jump, not necessarily a max. Go for at least 10 reps of increasing height. Make sure you to rest in between high attempts.


Strength:  Power Clean – Session 9

6 x 2 (6 sets of 2 reps, “across,” same weight for each set)

Superset: Ring Dip / Ring Push Up

6 x 4 (6 sets of 4 reps, if doing Ring push ups stay at the same angle)

If you didn’t add 5 to 10 pounds on Friday do it today. You should be at 90-100% of your max. We will go through the same cycle of 7×1, 6×2, 5×3 twice more. If 4 ring dips are really easy add some weight with a dumbbell between your thighs or start to pause at the bottom of each rep for a few seconds. If you are doing ring push ups try and lower your angle.


Metabolic Conditioning: “Silent Lucidity” – In 2 Minutes

8 One Way (4 round trip) Sled Pushes 20’ low handle / 20’ high handle (Performance: +145lbs, Athletic*: +90lbs, Health: +50lbs)

Max Calories Row (With the remaining time)

2 Minute Rest

In 2 Minutes

8 Round Trip Sled Pushes 20’ low handle / 20’ high handle (Performance: +145lbs, Athletic*: +90lbs, Health: +50lbs)

Max Calories Row (With the remaining time)

Record total calories

Scaling Guide:  10 – 25 Calories

Log your results online by clicking here.

Compare to: New Workout!

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


Coaching Tips: On the low handle sled pushes make sure to get your knees high and into your chest, on the way back with the high handles try and keep your heel down (think of it more like a lunge) Keep a nice steady pace then run over to the rower. With the remaining time try and get as many calories as possible, go hard since you will have a 2 minute rest after.


Logistical Tips: The work/rest was set up to both be two minutes so that you only need half the equipment. Heat 1 starts at 0:00 and goes to 2:00, Heat 2 can start right after and go from 2:00 – 4:00. Below is an example of the times you would use if you needed to do 3 heats.

Heat 1: 0:00 – 2:00

Heat 2: 2:00 – 4:00 (Heat 1 Rests)

Heat 1: 4:00 – 6:00 (Heat 2 Rests)

Heat 2: 6:00 – 8:00

Heat 3: 8:00 – 10:00

10:00 – 12:00 (Heat 3 Rests)

Heat 3: 12:00 – 14:00


 

Optional ‘Cash Out’: 4 min row

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