151122 Sunday – “California Dreaming”
Mobility: Shoulder mobility
Skill Practice Warm Up: Starting light, spend 10 min working up to a challenging bench press single. Then plan on doing that weight for 2-3 sets. Overall, you should be doing 1 rep every 60 to 120s.
Super Set: none
Metabolic Conditioning: “California Dreaming”
4 rounds, for time.
5 squat clean thruster aka “Cluster” (Performance: 115lbs / Athletic: 75lbs* / Health: 55lbs)
chest to bar pull-up (Performance: 10 / Athletic: 5*/ Health: 5 with a band)
20 box jump (Performance: 24″ / Athletic*: 20″ / Health: 12″)
rest 1 min
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 10 – 18 min. Scale Up: 135/95 clusters
Log your results online by clicking here.
Compare to: NEW WORKOUT!
Coaching Tips: The “clusters” will take a large toll if you aren’t prepared for how hard these are. Be deliberate with form, and be conservative with your pacing on these for the first couple rounds. For the box jumps, make sure you are stepping down versus ‘rebounding’. Rebounding box jumps are reserved for people trying to make the Games (and who have VERY healthy heel cords).
Optional ‘Cash Out’: none