151202 Wednesday – “The One That I Want”
December 3, 2015 @ 6:00 pm – 8:00 pm
- Correct macronutrients for you and your training
- Timing your supplements and food
- Sport specific supplementation
- Athlete specific supplementation
- Get Lean and Stronger at the same time.
- Build muscle without putting on excess fat.
- Masters nutrition needs
Mobility: None – mob shoulders before class
Skill Practice Warm Up: Each minute on the minute for 6 minutes, perform 1 power clean, 1 thruster, and 1 push jerk.
Super Set: None
Metabolic Conditioning: “The One That I Want” 5 rounds for time (Health: 4 rounds)
Muscle-ups (Performance: 4 / Athletic: 2* / Health: 8 jumping chest to bar pull ups + 8 ring push ups)
12 thrusters (Performance: 115lb / Athletic: 75lb* / Health: 20lb dumbbells)
12L/12R single arm kb swing (Performance: 53lb / Athletic: 35lb* / Health: 26lb)
12 clean and jerk (same)
1 min rest
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 10-20 minutes
Log your results online by clicking here.
Compare to: NEW WORKOUT!
Coaching Tips: Only link the muscle-ups if you know you can do more than the ‘prescribed’ amount for the first set. Save the mojo for later rounds. It is completely acceptable to do a round or three with muscle ups, then drop to the scaling to stay safe (and to bolster intensity.) Move steady with the barbell/kettlebell movements, but don’t get complacent. Try and do big sets on the clean and jerks so you can really take advantage of the rest period. Talk to your coach about scaling during the rest periods if you are unsure about how the later rounds are going to go.
Optional ‘Cash Out’: none