Power Meets Skill

Adding coordination to strength and power

Team!
Last week we targeted muscle strength and power with a complex of 4 movements performed every minute on the minute. This week, we build upon those movements and adds some additional complexity that requires coordination and body control. 
Enjoy!
-Carla

Building on the power complex from last week, we are adding an additional challenge to these movements that requires coordination, core strength, and body control. This additional “layer” stimulates the nervous system and takes your fitness to the next level.

Warm Up

AMRAP 7 (As many rounds as possible in 7 minutes)

• 7 Air Squats

• 7 Up Downs

• 7 Push Ups

  *Elevate hands on a stable box, bench, couch – whatever height is a light to moderate challenge for this workout. Knees down is also an option today.

• 7 Mountain Climbers (R+L = 1 rep)

Movement Practice

Here is an opportunity to learn some new movements and warm up for this workout at the same time! Watch the video links carefully! Take 5-10 minutes to practice these movements and become comfortable with the options you select for the workout. Error on the side of lighter dumbbells for the workout. These are complex movements that will generate fatigue and raise your heart rate quickly.

2 Rounds - for quality, confident reps. (Perform each movement sequentially for a total of 2 rounds of the three movements)

• 5  dumbbell Push-Ups (knees or toes)

• 10 dumbbell Deadlift (light to medium weight)

• 5 dumbbell Hang Power Cleans

then…

Practice the Devil’s Press (video link below)  and select your workout weight. Once you are comfortable with your weight selection and your movement option, have at it!!!

Workout

How To: Set a timer and record how long it takes you to complete the workout. Perform 7 Devil’s Press then 7 Spider Burpees, then 6 Devil’s Press and 6 Spider Burpees, and so on until you complete the repetition scheme. This workout is all about pacing! Although it is only 12-15 minutes long, you can come out too hot and tap out mid-way through. Move steadily and efficiently, and then empty the tank for rounds 3-2-1.

Repetition scheme:

7-6-5-4-3-2-1

• Devil’s Press

• Spider Burpee

  TIME GOAL: < 15 minutes.

Beginner option: Substitute the Devil’s Press with a Dumbbell Push Press and the Spider Burpee with a Burpee option or Up Downs.

Cool-Down

15-minute Post-Workout Deep Stretch - Five Parks