3/10/15 “The Man with the Golden Gun”
Mobility: Shoulder Mobility
Skill Practice Warm Up: Spend 10 minutes working up to a challenging thruster (single rep) from the floor. Squat clean to thruster or if needed power clean to thruster, both are acceptable. Plan on hitting 1 rep every 60-90 seconds and working up to about 60-80% of your push press max, then hitting that weight for 3-4 ‘sets’.
Strength Workout: None.
Metabolic Conditioning Workout: “The Man with the Golden Gun” For Time
A*: 5 rounds, I: 4 rounds, N: 3 rounds
If you usually scale workouts please scale how many rounds you do today, don’t think that by doing all 5 rounds you are getting a ‘Better workout,’ Pick the appropriate weight and hit 3 or 4 rounds as fast as possible.
10 Thrusters (A: 95lb, I*: 65lb, N: 35lb)
8 Supine Ring Rows (A: 8, I*: 8, N: 8 at an easier angle)
40 Double Unders (A: 40, I*: 40, N: 8 sets of 5 singles + 1 attempt)
12 Bar Facing Burpees
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 13 – 18 minutes (20 Minute Cut Off)
Scale Up Option: 115/75 Thrusters
Compare To: New Workout
Optional Cash Out: Rest 3 minutes then do an extra round without the thrusters.