3/16/15 “Beautiful Avalanche”

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Mobility: Hip Mobility


Skill Practice Warm Up: None


Strength Workout: 7 x 1 (7 sets of 1 rep “across,” same weight for each set)

Day 11 of deadlifts. 7 singles, drop all of them from the top. Try to increase your weight from last weeks sets (of 5, 7, and 9) by 5%-10%.

Superset: Weighted Strict Pull ups

6 x 5 (6 sets of 5 reps “across, same weight for each set). Try and go up in weight from where you were last week. Scale by using the lightest band possible where you can still get 5 reps.


Metabolic Conditioning Workout:  “Beautiful Avalanche” –

3 rounds for time.

10 dumbbell thrusters (A: 45lbs, I*: 30lbs, N: 15lbs)

200m run

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

Scaling Guide:  3 – 7 minutes. Scale up the DB weight to 55 and 35lbs respectively.

Coaching Tips: Break up the dumbbells as little as possible and pace the overall intensity of the workout by running faster or slower.  Make sure you keep your chest up on the thrusters.  Drive with the hips and then finish with the arms (don’t push with the arms too soon and blow your shoulders up).

Log your results online by clicking here.

Compare To: 13 – 12 – 21


Optional Cash Out: 3 Rounds for Time: 15 Box jumps, 1 Minute row

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