151116 Monday – “Clubber Lang”

Mobility: Hip mobility

Skill Practice Warm Up: None

Strength: 5×1 deadlift – 10 of 14. Increase the weight from last week. (5 sets of 1 rep, “across,” same weight for each set)


Super Set: 5×3 weighted pull up (5 sets of 3 reps, “across,” same weight for each set)

Metabolic Conditioning: “Clubber Lang”

7 minute AMRAP (As many rounds as possible)

8 dumbbell hang power cleans (Performance: 45lbs, Health*: 25lbs, Health: 15lbs)

16 wall ball (Performance: 20lb/10ft, Health*: 14lb/9ft, Health: 10lb/8ft)

24 double unders* (Health: single unders)

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

Scaling Guide: 3-6 rounds.

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Compare to: May 13, 2014

Coaching Tips: For the dumbbell hang power cleans, avoid ‘curling’ the weight with your biceps, and really try to use your hips.

The wall balls will be the hardest part for most people, so plan on sprinting through the power cleans and the double unders so that you have more time to drop the ball a few times each round.  Also, using more hip drive (and less shoulders) during the wall ball will keep your arms more fresh for double unders.

Optional ‘Cash Out’: 1 min Russian kettlebell swings, 1 min burpees, 2 rounds


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