Mobility: Shoulder (playlist video here)
Gymnastic Core Strength: Spend 8 minutes performing 3-4 sets of L sit or L sit progressions. Use one ‘set’ to go as long as possible (probably your last set).
Strength: 3-3-3-3-3 Bench Press (5 sets of 3 reps, increasing weight to max)
Super Set: 3-3-3-3-3 Pistol or split squat with dumbbells (5 sets of 3 reps, increasing weight)
Metabolic Conditioning: “Pirate Lizzy”
For time, 21 – 15 – 9
21 ring dips (12 reps, scaled: 21 toe push ups)
15 ring dips (8 reps, scaled: 15 toe push ups)
9 ring dips (4 reps, scaled: 9 toe push ups)
Scaling Guide: Pirate Lizzy 5 – 9 minutes
Compare to: Pirate Lizzy (3/14/16)
Coaching Tips: Get through the first round of ring dips at a good pace, but don’t go to failure. Hit the first row at an aggressive pace because the second set of dips will give you a chance to catch your breath. On the final round, go for broke but don’t let your shoulders internally rotate! On the dips, deep your elbows back and don’t let them flare out to the sides. The more ‘chaffing’ you get on your arms, the more likely you are letting elbows kick out and compromising your shoulders!
Optional ‘Cash Out’: 15 Russian kb swings, 200m run, 3 rounds