Friday July 3rd “Bone Rattler”
Friday July 3rd, 2015
Mobility: Ankle and Wrist Mobility
Skill Practice Warm Up: Ring Muscle Up Transitions (Spend 10 minutes working MU transitions from the floor, seated on band, jumping or unassisted).
Strength: Hang Power Clean 3-3-3-3-3 (5 Sets of 3 Reps”Strong Effort” – Increasing Load Each Round).
Metabolic Conditioning: “Bone Rattler”- As many rounds as possible in 6 minutes.
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. Scale up to 55/35 for an additional challenge.
Coaching Tips: Focus on using a lot of hip pop to get the dumbbells up. Keep the torso upright and save your low 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’: Inverted tabata ring support; 8 rounds: 20 seconds off/10 seconds on.