Context: Practice
Mobility: Ankle
Skill Practice Warm Up: Spend 10 minutes working on 3-4 sets of GHD sit up progressions or strict toes to bar progressions.
Strength: none
Super Set: none
Metabolic Conditioning: “Never too much Magnum”
For time.
10 squat clean thrusters (Health: 55lb / Athletic: 75lb* / Performance: 115lb)
40′ single arm dumbbell overhead lunge (Health: 15lb / Athletic: 30lb* / Performance: 45lb)
800m run
8 squat clean thrusters
40′ single arm dumbbell overhead lunge
400m run
6 squat clean thrusters
40′ single arm dumbbell overhead lunge
200m run
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 11 – 17 minutes, about 7.5-10 min to finish rounds 1 and 2. Scale Up: 135/85lb barbell
Compare to: September 15, 2016
Coaching Tips: Be careful on the squat clean thrusters – keep the elbows up to avoid hitting your elbows on your knees. Complete the first set in as few sets as possible, but do the later rounds in small fast sets. Pace the first run so you can come right in and do the next set with the barbell with very little pause. Speed up on the last round if you can. Switch arms as necessary on the lunges.
A wrist sprain can’t keep this lady down! Angelica was able to clean her goal of 125# at the Festivus Games! Nice lift!
