04.18.18

Warmup
200m Run
Then
10-8-6-4-2
Wall Balls
Lunging PVC Pass Throughs
200m Run
Mobility
Joint Mobility/Group Stretch x 6 min
Skill
Review the Power Clean
Working from the Top Down, review the 3 positions of the Clean.
Strength
EMOM x 20
Performance/Lifestyle
Evens – 1 Power Clean – Start around 65-70% and add 10 LBS for every successful round until failure. If failure occurs, back down to last successful load used.
Odds – Bar over 8 Burpees
Fitness
Evens – 1 Hang Power Clean – Start with a light to moderate load and add 5lbs for every successful round until failure. If failure occurs, back down to last successful load used.
Odds – 8 Burpees
Coach’s Notes/Training Intent
This is a way to progressively build to a heavy power clean while keeping your CNS Fired up. Note the following when performing your cleans.
– In your start position, the weight should be in your mid foot, your torso should be vertical you’re your shoulders behind the bar and knees slightly in front of the bar. Drive your feet into the ground and let your shoulders and hips rise together.
– Sweep the to the power position at the knee. In this position, your knees will be back behind the bar, shoulders in front of the bar, knuckles down, arms straight with elbows pointed out, weight still mid foot.
– Sweep the Bar into the Hip with the knees soft, torso vertical with shoulders behind the bar, knuckles down, arms straight with elbows pointed out. Once the bar sweeps to the hips, drive the bar vertically as close to the body as possible. As the bar rises up, drop down under it and catch it in your front rack before standing tall.
Metcon
10 min AMRAP, climbing by 2’s (2-4-6-8-10 and so on…)
Single Arm Alternating Russian KB Swings per side
Shuttle Sprints
P – 32kg(70#)/24kg(53#)
L – 24kg(53#)/16kg(35#)
F – 16kg(35#)/12kg(25#)
Coach’s Notes/Training Intent
Today is about hinging and loading at the hips and creating explosive force out of them while also testing your grip, working your core and moving force in a change of direction with the shuttle sprints.
While the two-hand swing teaches us how to brace and create midline stability in the sagittal plane, the one-hand swing adds an anti-rotation component. Meaning, we are effectively killing more birds with the same cannonball with a handle than if we do two-hand swings. Training time is short here today, so you’re getting more done in a single exercise. Not only that but the one-hand swing allows us to work the grip harder, which in turn means we need to stabilize the shoulder more. In the FMS system, the one-hand swing is the final proof of a stable shoulder due to this grip-stability relationship that is derived from packing the shoulder properly. And when we add in the control of rotary forces, what we have is an exercise that covers other FMS domains, such as the active straight leg raise (as the swing in any form is the final proof of that being adequate), shoulder mobility, trunk stability push up, and rotary stability. Because these four elements make up the functional patterns in the FMS test, we know if we address these, or at least prove our ability to do them, then we will be able to do a host of other athletic movements, too.
Cashout
5-4-3-2-1 Rest 30 sec between sets and 1 min between rounds
Wall Facing Shoulder Taps per side
Wall Climbs