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

Recommended Posts