140316 Sun – So long Albert!

By jeremyjones

diablo crossfit albert in front of the flag

Albert has been killing it in the gym lately, but we are going to lose him soon…

He is going to Germany to play football professionally! Good luck Albert, your daily ‘frienemies’ at the gym are probably happy you are leaving.


Mobility: Shoulder Mobility.


Skill Practice Warm Up: Muscle up practice (bar or rings). If you aren’t able to support yourself in the top of a ring dip or do a pull up yet, work on toes to bar progressions.


Workout: “High Ground Clearance”

15 strict presses (Advanced: 115lbs, Intermediate*: 63lbs, Novice: 33lbs)

30 burpees facing the bar

15 push presses (same weight)

20 burpees facing the bar

15 push jerks or split jerks (same weight)

10 burpees facing the bar

Scaling Guide: 6 – 13 minutes, Scale up the barbell weight if desired: 135/83

*Women’s “As Prescribed” weights and reps (Rx)Scaling Guide:

Coaching Tips: Be sure to force yourself to keep your legs locked on the first round of strict/shoulder presses. Don’t go to failure unless it is you last rep. It is better to drop it a few times, doing multiple fast sets. For the burpees facing the bar, you must be perpendicular to the bar when your chest hits the ground (no laying down laterally –side next to the bar). Both feet must leave the ground at the same time, but it doesn’t matter if they land at different times.

Log your results online by clicking here.

Compare To: 2013 – 07 – 06


Video: (No introduction needed for an Arnold video)

Click here to view the embedded video.

    

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