2/4/15 “Tire Iron”

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Mobility:  Ankle Mobility.


Skill Practice Warm Up:  None.


Workout:  Power Clean

3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting load each set)

Super Set: Hip Extensions

5 sets of 5 – 10 hip extensions. Hold for 3 seconds at the top of the extension.


Metabolic Conditioning Workout:  “Tire Iron”

For time.

20 Kettlebell swings (A: 53lbs, I*: 35lbs, N: 26lbs)

400m Run

15 Kettlebell swings

200m Run

10 Kettlebell swings

100m Run

Scaling Guide:  7 – 12 minutes.

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.

Compare To:  2014 – 08 – 04


Optional Cash-out: 10 db push press, 10 toes to bar, 4mins.

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