160327 Sunday – “Insane in the Brain“
Mobility: Hip (playlist video here)
Skill Practice: Spend 10 minutes working up to a challenging pause squat clean (3 second pause at or just below the knee) + squat clean. Plan on hitting this weight for 2-3 ‘sets’.
Super Set: none
Metabolic Conditioning: “Insane in the Brain“
Row (Performance: 1500m / Athletic: 1300m* / Health: 1000m)
1 min rest, then 4 rounds:
6 squat cleans (Performance: 135lb / Athletic: 85lb*/ Health: 55lb)
12 kipping pull-ups
100m (or 20′ out 20′ back x 6) bumper plate farmer carry (Performance: 45lb / Athletic: 25lb* / Health: 25lb dumbbells)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 14-19 minutes.
Log your results online by clicking here.
Compare to: NEW WORKOUT!
Coaching Tips: Row the ‘buy in’ on this one at a pretty aggressive pace because of the minute rest. The first set of squat cleans may be difficult (and leave you wondering if you scaled correctly), but more than likely you’ll feel better after the first round and you have recovered from the row a bit. The pull-ups may also be harder than expected due to the grip being taxed. Avoid death gripping the rower handle and make sure you use the hook grip on the cleans so you aren’t held back by the grip. Because of the farmer carries, expect to do small sets of cleans and pull ups later on. Move fast on the farmer carries and rest often (as opposed to trying to grind it out and moving slow. The slower you run, the longer you will have to hold the weights in your hands!
Optional ‘Cash Out’: none