Wednesday - December 2, 2015
None - Mobilize the shoulders before class.
Skill Practice Warm Up:
Each minute on the minute for 6 minutes, perform 1 power clean, 1 thruster, and 1 push jerk.
“The One That I Want” 5 rounds for time (Health: 4 rounds) Muscle-ups (Performance: 4 / Athletic: 2* / Health: 8 jumping chest to bar pull ups + 8 ring push ups), 12 thrusters (Performance: 115lb / Athletic: 75lb* / Health: 20lb dumbbells), 12L/12R single arm kb swing (Performance: 53lb / Athletic: 35lb* / Health: 26lb), 12 clean and jerk (same). 1 min rest *Women’s “As Prescribed” weights and reps (Rx) Scaling Guide: 10-20 minutes.
Only link the muscle-ups if you know you can do more than the 'prescribed' amount for the first set. Save the mojo for later rounds. It is completely acceptable to do a round or three with muscle ups, then drop to the scaling to stay safe (and to bolster intensity.) Move steady with the barbell/kettlebell movements, but don't get complacent. Try and do big sets on the clean and jerks so you can really take advantage of the rest period. Talk to your coach about scaling during the rest periods if you are unsure about how the later rounds are going to go....