160404 Monday – “Bone Rattler”
Mobility: Hip (playlist video here)
Skill Practice Warm Up: Each minute on the minute perform 30s of hollow rocks for 5 minutes.
Strength: 2-2-2-2-2-2-2 Power Clean (7 sets of 2 rep, increasing weight, max/above max load by last set).
Super Set: 7×3 dumbbell strict shoulder presses (7 sets of 3 reps, same weight across).
Metabolic Conditioning: “Bone Rattler”
6 minute AMRAP (as many rounds as possible)
3 dumbbell hang squat cleans (Performance: 45lbs, Athletic*: 30lbs, Health: 20lbs)
3 dumbbell hang power cleans (same)
12 box jumps (Performance: 24”, Athletic*: 20”, Health: 20” step ups)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4-8 rounds
Log your results online by clicking here.
Compare to: August 14, 2015
Coaching Tips: Focus on using a lot of hip pop to get the dumbbells up. Keep the torso upright and save your lower back! Avoid ‘curling’ the weights and using your arms. Practice jump up/step downs unless you plan on competing soon (and you may want to spend a bit of extra time on Achilles mobility).
Optional ‘Cash Out’: 2 min row, 100m overhead db carry, 2 min row