Tuesday, July 2nd
Context: Competition – Why shorter workouts after lifting
Dynamic Warm Up Option: 2 min jump rope, then 3 rounds of 8 squat jumps, 8 push-ups, 5 deadbug extensions (each side), 5 spiderman lunges (each side). Then 5,4,3,2,1 of each with an empty bar: deadlift, hang power clean, shoulder press, back squat
Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions
Strength: 5x5 back or box squat (5 sets of 5 reps, same weight across, 75-85%)
Super Set: 5x6 half kneeling single arm db press (5 sets of 6 reps, each side, same challenge with all sets)
Metabolic Conditioning: “Atlas Rise”
3 rounds for time of:
15 Hang Power Cleans (Health: 55lb, Athletic*: 95lb, Performance: 135lb) or 20 with dbs (20lb, 35*lb, 50lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 - 9 min, about 2 min per round.
Coaching Tips: Finish the first round of cleans in as few sets as possible. Make sure you are using the hook grip! Pace this so that you can control the intensity on the burpees. Slow down on the burpees if you need more rest before the next set of cleans. Speed up if the cleans are 'easy'. Make sure you are finishing the cleans with an open hip and elbows in front of the bar. If the weight is 'light' for you, go ahead and muscle clean the bar.
Optional ‘Cash Out’ or Hypertrophy: 12 db thrusters, 200m run, 4 rounds, OR 3 sets of 15-20 banded tricep press downs in a super set with 15-20 banded good mornings