Mobility: Hip (playlist video here)
Skill Practice Warm Up: 5 sets of 3 ‘ring outs’ – video
Strength: 5×3 power clean – 7 of 14 (5 sets of 3 reps, same weight across, approximately 80-85% of max).
Super Set: 5×5 ring dip / ring push up (5 sets of 5 reps, “across,” scale to the same challenge for each set).
Metabolic Conditioning: “Beasley”
8 minute AMRAP (as many rounds as possible)
8 Left / 8 Right one-arm ‘Russian” kettlebell swings (53lbs, 35lbs, 26lbs)
8 dumbbell push press (50lbs, 35lbs, 20lbs)
8 dumbbell front squats (same)
Chest to bar pull-ups (8 reps, 4 reps, 4 reps jumping chest to bar pull-ups)
Scaling Guide: 2.5 – 5 rounds. Scale Up: use kettlebells for the push press and front squat.
Compare to: March 18, 2016
Coaching Tips: Kettlebell swings are Russian height, and one arm. Make sure to keep your body square at the top of the swing, you can use your non-working arm to ‘tap’ the kettlebell on the top of the swing to ensure you are staying square. If chest to bar pull-ups are something you struggle with think about doing singles on these from the start. This will help you not ‘burn out’ on the pull-ups, and save your lungs a bit for the rest of the workout. If you do singles, really minimize the rest between trip ups.
Optional ‘Cash Out’: 400m run with medball