160127 Wednesday – “The New Creed”

Jordan’s Bodyweight Bonanza Week #3:

Perform each of the following 2-4x this week!

V-Ups: 5 sets of 10-15 reps
Elbow Taps: 5 sets of 10-15 reps
Hinge Row: 5 sets of 5 – 15 reps
Wall Walk: 5 sets of 2-5 reps

Check out all the Bodyweight Bonanza videos on our YouTube Channel Playlist!

Context: Competition

Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: Spend 8 minutes and perform 2 sets of max strict chest-to-bar and 2 sets of max strict chin-ups

Strength: None

Super Set: None

Metabolic Conditioning: “The New Creed”

For time


Hang power snatch (Performance: 115lb / Athletic: 65lb* / 35lb American kettlebell swing)

Push jerk (same / same* / 35lb bar)

50-40-30-20-10 Double Unders* (Health: 150-120-90-60-30 singles)

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

Scaling Guide: 7 – 13 minutes, Scale Up: 135/85, Double Unders must be unbroken sets

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: More than half of the reps are in the 10s and 8s rounds, so watch your pace on these. It will be best if you truly snatch the hang power snatches and avoid pressing out.  Pressing the snatches will make your shoulders blow up faster!  Similarly, use as little arm press, as possible, for the push jerks.  On the 6-4-2 rounds, hustle through the transitions and don’t waste time. Rest in the middle of the sets (vs. between movements.)

Optional ‘Cash Out’: 800 meter run

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