A couplet of weightlifting & gymnastics is on the board this week, designed to challenge your shoulders, grip, and cardiovascular system! How long can you stay unbroken?
This is designed to be a sub 10 minute workout. Choose a weight on the barbell that is light-to-moderate that allows you to perform the hang power cleans each round in 3 sets or less. You should be able to do at least a few reps of the wall walks touch-and-go style before performing quick singles. Individuals who can hang with big sets of the cleans
The hang power clean begins with a deadlift to the hip before initiating the hang position. The movement finishes at the top with hips and knees in full extension, elbows in front of the barbell in the front rack position.
The wall walk begins face down, with both feet on the wall before advancing the hands. Lines should be placed at 55″ (females) and 60″ (males) from the wall for the starting position for the hands. A line 10″ from the wall should be placed for the top position of the wall walk. You must demonstrate control by walking back down to the initial starting line before touching your chest to the ground to finish the rep.
Adaptations / Modifications / Scales
Reduce the load on the barbell to match the intended stimulus. If needed, modify to dumbbells or kettlebells. A challenging Russian KB swing is a great choice this week in the clinic for patients.
Modify the wall walk by only going up as far as comfortable. If not comfortable being inverted, perform triple the reps of a double DB Z-Press.