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WORKOUT OF THE DAY

072816

Context:   Competition
Mobility: Hip (playlist video here)

Strength: Power Clean 1-1-1-1-1-1-1 (7 sets of 1 rep at ‘strong effort’, adjusting load each set)
Super Set: 10-20 hollow rocks between each set

Metabolic Conditioning: “Tire Iron”
For time.

20 American Kettlebell swings (53lbs, 35lbs, 26lbs)
400m Run
15 American Kettlebell swings
200m Run
10 American Kettlebell swings
100m Run

Scaling Guide: 4 – 8 minutes. Scale Up: 70/53lb kb.

Coaching Tips: Scale up option of 70/53* if KB swings are a movement you excel at or if you think you will do the Rx weight unbroken. If KB swings are a struggle for you, pick up KB as soon as you get in from the run and get a set in before you take a quick rest.  Keep the back flat on the top of the swing as well as the bottom (the core should be locked the entire time).

Optional ‘Cash Out’: 100m db/kb farmer carry, 12 burpees, 3 rounds

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