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Practice - Mastery



Context: Practice -Mastery Mobility: Shoulder Skill Practice Warm Up: None Strength: 6×2 Squat Clean or Pause Clean – 5 of 14 (Same weight as Wednesday – approximately 80% of max, 6 sets of 2 reps, “across,” same weight for each set) Super Set: 6×4 half kneeling single arm dumbbell/kettlebell shoulder press (Same weight as Thursday, 6 sets of 4 reps, “across,” same weight for each set). Instructional video here. Metabolic Conditioning: “Row’d Royalty 16.3” Optional metcon “CF Open 11.5 short and heavy” 10 minute AMRAP (as many rounds as possible) 5 power cleans (Performance: 155lbs / Athletic*: 105lbs / Health: 65lbs) 10 toes-to-bar 15 wall balls (Performance: 20lbs/10ft / Athletic*: 14lbs/9ft / Health: 10lbs/8ft) Scaling Guide: 4-8 rounds Log your results online by clicking here. Compare to: February 19, 2015 Coaching Tips: Use singles or small sets on the power cleans if your grip is an issue on toes to bar (one of the primary reasons people tear is that their hands are weak). Small sets does not mean go slow on them though. Pace the toes-to-bar to be where you get your recovery back. Singles on a lower bar that doesn’t need to be jumped to can keep you moving and takes about the same time as breaking it up 2 or more times. Make up time on the wall balls by going unbroken or in as few sets as possible. Practice utilizing the hand / wrist ‘flip’ at the top of the throw. It will get the ball much higher with less energy output. Optional ‘Cash Out’: Do an extra 5 min of the metcon.