151026 Monday – “Seawolf”
Mobility: Ankle mobility
Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause squat clean (pause 3 seconds at or just below the knee). Do not worry about percentages and just focus on good torso position and speed under the bar.
Metabolic Conditioning: “Seawolf”
Performance/Athletic*: 5 rounds, Health: 4 rounds
3 squat cleans (Performance: 135lbs / Athletic: 85lbs*/ Health: 65lbs)
3 power cleans (same)
6 high box jumps (Performance: 30” / Athletic: 24”*/ Health: 20”)
6 strict/6 kipping/6 strict band pull-ups
Performance: 550m / Athletic: 500m*/ Health: 450m row
1 min rest
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 19 – 30 min. Scale Up: 155/105 cleans
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Compare to: New Workout!
Coaching Tips: Do unbroken sets for at least the first couple rounds, if possible, but go to singles on the cleans if you start to lose back positioning (no rounded backs on cleans)! If you are doing strict pull-ups but get caught up, and have to take long breaks between singles, it is time to go to kipping. But, start the next round with strict again (if you can.) Be careful – pushing the pace too hard on the first or second rows; if you go too hard here, you can make it so that you’ll have to scale movements to finish under the time cap.
Optional ‘Cash Out’: none