150612 Friday – “Chamberlands”
Thank you to all the Women who came out last Friday for WOD & Wine.
Mobility: Shoulder Mobility
Skill Practice Warm Up: None.
Strength: Power Clean – Session 12
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 did not add 5 to 10 pounds on Monday add it today. You should be at or around your max. 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: “Chamberlands” – 7 Minute AMRAP
4 Strict Chin Ups (Performance: 4, Athletic*: 4, Health: Smallest Band)
4 DB Shoulder Press (Performance: 45lbs, Athletic*: 30lbs, Health: 20lbs)
8 DB Hang Power Clean (Same)
12 Box Jumps (Performance: 24in, Athletic*: 20in, Health: 12in)
Scaling Guide: 3 – 7 rounds
Coaching Tips: Make sure the chin ups stay strict, keep your legs straight and don’t allow your knees to come up. For the hang cleans make sure to use your hips to pop the dumbbells up, these are not reverse curls. Step down off the box to save your achilles.
Compare to: New Workout!
*Women’s “As Prescribed” weights and reps (Rx)
Optional ‘Cash Out’: 30 ‘Man Makers’ with dumbbells