160221 Sunday – “Jeep Race“

Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: 3 sets of 5 ‘ring outs’ with a 3 second pause at the fully extended position.

Strength: 6×2 Push Press – 2 of 14 (6 sets of 2 rep, same weight as Wednesday, same weight across, approximately 60% of max). Instructional Video Here.

Super Set: 6×4 dumbbell lunge or split squat (6 sets of 4 reps, same weight across).Instructional video here. And more here.

Metabolic Conditioning: “Jeep Race“ For time.

10 clean and jerk (Performance: 135lb / Athletic: 85lb*/ Health: 55lb)

400m run

8 clean and jerk (same)

200m run

6 clean and jerk (same)

100m run

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

Scaling Guide: 5 – 9 min. Scale Up: 155/95lb clean and jerks

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: The modification for running are 6 qty 20 inch step-ups (for everyone) and 3 burpees for every 100m (so 4 rounds, then 2, then 1). Push the pace on the first round of clean & jerks, then pace the run so you can come right in and hit the next round without resting.  If you have more ‘juice’ hit the 200m run hard and hold on until the finish. Don’t forget to push it hard on the last run!

Optional ‘Cash Out’:  With a partner, 15 burpee box jumps, 15 wall ball, 3 rounds

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