160201 Monday – Jordan’s Body Weight Bonanza Week #4:

Jordan’s Body Weight Bonanza Week #4:

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

Hollow Holds – 5 sets of 30 seconds to 60 seconds https://youtu.be/3iW9Zpj37uo

Superman Holds – 5 sets of 30 seconds to 60 seconds https://youtu.be/32luGvUpVMY

Ring support – 5 sets of 30 seconds to 60 seconds followed by bottom support of 10 seconds or more. https://youtu.be/b6scsMCIRjE

Pistol to box – 5 sets of 5 reps https://youtu.be/y9hpLFLSpfw

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

Mobility: Hip (playlist video here)

Skill Practice Warm Up: none

Strength: 6×2 Squat Clean or Pause Clean – 8 of 14 (same weight as Friday – approximately 85-90% of max, 6 sets of 2 reps, “across,” same weight for each set)

Super Set: 6×4 half kneeling single arm dumbbell/kettlebell shoulder press (Same weight as Thursday, 6 sets of 4 reps, “across,” same weight for each set). Instructional video here.

Metabolic Conditioning: “Stomp”

For time:

10-8-6-4-2 Thrusters (Performance: 115lb / Athletic: 75lb / Health: 55) OR Dumbbell Thruster (Performance: 45lb / Athletic: 30lb* / Health: 20;b)

50-40-30-20-10 Double Unders

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

Scaling Guide: 4 – 10 minutes.  Scale up to 135/93lbs for an additional challenge (there is a separate workout on BTWB for this – click here).

Log your results online by clicking here.

Compare to: July 20, 2014

Coaching Tips: Keep the elbows up, and maintain a good ‘rack’ position throughout the thruster.  If you struggle with squat cleans, plan on doing a power clean then a thruster. Be extra careful to keep those elbows away from the knees (otherwise slamming your elbow onto your knee and possibly injuring your wrist).  If you can’t get any double unders or you struggle with doing more than 1-2 reps, scale to doing 4 singles then a double under attempt every 5th rep. Count this as 5 reps and do the same number as “RX”.

Optional ‘Cash Out’: With a partner, 60s C2b (or kipping pull-ups), 60s burpees, 3 rounds

Recommended Posts