“Elizabeth”
Rx:
21-15-9 reps for time of:
- 135-lb./
95-lb.* cleans - Ring dips
Post time to comments.
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Beginner:
15-12-9 reps for time of:
- 65-lb./45-lb.* cleans
- Banded strict dips
The reps are decreased to keep the athlete moving and intensity high. Use a weight for the cleans where at least half of the reps can be completed per round before resting. Focus on good mechanics and fast execution. For the dips, use a dip bar and a band that will allow at least half of the repetitions to be completed before resting. Full range of motion is shoulder below elbow at the bottom and arms fully extended at top. This will help develop strength, balance, stability, and flexibility in the shoulder. Choose a scale that allows this workout to be completed in under 10 minutes. Log the time and scales used for future reference.
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Intermediate:
For time:
21-15-9 reps
- 95-lb./65-lb.* cleans
- 15-12-9 reps dips
The reps are decreased for the dips to allow the athlete to achieve the movement without lengthy rest periods. Use a dip bar instead of the rings. If more assistance is needed, use the dip scale above for the beginner with the original rep scheme (21-15-9). Do not increase the weight on the cleans unless mechanics are sound and repetitions are cycled fast. Choose scaling options that will allow the workout to be completed under 12 minutes. Log the time and scales used for future reference.
*Suggested women’s weight is a guideline not a limit.
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