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WORKOUT OF THE DAY

082416

Context: Practice
Mobility: Hip (playlist video here)

Skill Practice Warm Up: 4 sets of 8 hip extensions or glute ham raises (these can be done on the floor with a partner holding the feet if needed)

Metabolic Conditioning: “30in to Freedom
For Time – 4 rounds* (Health: 3 rounds)

6 high box jump (30” / 24” / 20”)
8 supine ring rows
10 hang power clean and jerk (55% of 1RM Power Clean)
20 wall ball (20lb/10ft, 14lb/9ft, 10lb/8ft)
1 min rest

Scaling Guide: 13:00 – 20 min, about 4 min/round including rest

Compare to: March 29, 2016

Coaching Tips: This is a good day to go for the ‘high box’ if you haven’t had a chance to yet in a workout (maybe that means you use the 24 or 20 inch box for the first time!). The ring rows are strict (as always.) The heel of the hand should make contact with the ribs for each rep to count. “RX” means that the feet need to be on a box that has the at least the toes even with the bottom of the rings.  If the hang cleans get too spicy for your hands, drop the bar from overhead and do a deadlift into hang power clean each rep. Go for big sets on the wall ball since there is a minute rest each round.

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LATEST BLOG POSTS

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  During Saturday morning's EMOM Barbell complex we had some new PR's!!! Jaclyn, Bill, Ali, Jeanine, Cori and Reagan all hit PR's on their lifts.  Keep up the good work guys!  It's always good to see the progress our members make.  The hard work pays off.  Keep those PR's coming.…

read more

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