151110 Tuesday – “Stuck in Lodi Again”
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Mobility: Shoulder mobility
Skill Practice Warm Up: Spend 10 minutes working up to a moderate (50-70%) power clean + push press + jerk (split or push jerk). Plan on doing about 6-9 sets total with the last 2-3 at the same weight.
Metabolic Conditioning: “Stuck in Lodi Again”
AMReps (As many reps as possible)
3 rounds (for max total reps)
1 minute max muscle ups* – rings or bar! (Health: 4 kipping –or band- pull-ups and 4 ring push-ups)
2 minutes max sled push 20’ low, 20’ high –each direction is one ‘point’, a round trip is two points- (Performance: +180lbs, Athletic*: +90, Health: +50)
2 minutes of rest
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 40 – 90 ‘reps’
Log your results online by clicking here.
Compare to: July 12, 2015
Coaching Tips: Even if you can only do one or two muscle ups per round, you should try and do this one ‘Rx’. That being said, if your form is really sketchy or you can’t get one at all, switch to doing 4 pull-ups and 4 ring push-ups as a substitute. You do NOT have to alternate between movements every 4 reps, but only pairs of 4 will count toward your score (if you do 16 pull ups and 28 ring push-ups you only get 4 ‘reps’).
There should not be much of an issue with equipment because people should be able to share sleds. If Wave ‘A’ will start at zero and Wave ‘B’ starts at 2 minutes, there will never be a problem. It will be best if people pair up with someone who can use the same muscle up/pull-up station and sled weight so that there is less confusion. That being said, we will be strict about class sizes due to the amount of sleds and rings available!
Optional ‘Cash Out’: 400m run with med ball, 15 burpees