160115 Friday – “Mint Condition”
Skill Practice Warm Up: Spend 10 min working up to a challenging jerk out of the rack. The load should be at least 10% more than what you plan on using in the workout.
Super Set: None.
Metabolic Conditioning: “Mint Condition”
4 rounds, as many wall ball reps as possible
In 3 minutes:
5 jerks (Performance: 165lbs, Athletic*: 105lbs, Health: 65lbs)
15 kettlebell sumo deadlift high pulls (Performance: 70lbs, Athletic *: 53lbs, Health: 35lbs) -OR- Deadlifts with the barbell (same weight as above).
Then max wall balls with the remaining time (Performance: 20lb/10ft, Athletic *: 14lb/9ft, Novice: 10lb/8ft)
Rest 1 minute.
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 80 – 140 reps. Scale up to 185/115lbs for the jerks and scale up the wall balls to 30lbs/10 foot and 20lb/10ft respectively if you scored (or know you will score) over 120 reps on this workout. It is also a good idea to scale up the jerk or wall ball weight if you get more than 70 reps your first two rounds! Doing more than 120-140 wall balls is NOT the goal of this workout (it will make you sore for days).
Log your results online by clicking here.
Compare to: July 30, 2014
Coaching Tips: The jerks should be unbroken for at least the first round, and maybe the second. If you go unbroken all four rounds, you may not have scaled correctly. Keep the shoulders back in the socket (squeeze the shoulder blades) to protect them on the sumo-deadlift high-pulls. Break the wall balls up into short sets with short rest until the last round or two.
Optional ‘Cash Out’: None