150926 Saturday – “Roadster Coupe”
Mobility: Shoulder Mobility.
Skill Practice Warm Up: Spend 10 minutes working up to a challenging push press 2 rep (out of the rack).
Metabolic Conditioning: “Roadster Coupe” (Performance: 7 Rounds, Athletic*: 7 Rounds, Health: 6 Rounds) For Time
6 Power Cleans (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)
3 Push Presses (Same)
12 American KB Swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)
36 Double Unders (Health: 50 Single Unders)
Scaling Guide: 9 – 16 Minutes
Compare to: New Workout!
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: The short sets of this one means that you should try to get as many of these done ‘unbroken’ as possible. You should also not waste time between movements (the transitions will add up over so many sets). Make sure you are taking time to get organized before doing the cleans and kb swings. One thing to really watch out for is hyper extending the lumbar during the push presses and the kb swings. Keep that midline tight and under control when going overhead!
Optional ‘Cash Out’: None.