3/21/15 “Metal Slug Neo”

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Mobility: Hip Mobility


Skill Practice Warm Up: None


Strength Workout: New Strength Focus Back or Box Squat

6 x 3 (6 sets of 3 reps, “across,” same weight for each set)

Superset: Single arm dumbbell or kettlebell strict press

6 x 5 (6 sets of 5 reps, “across,” same weight for each set)


Metabolic Conditioning Workout:  “Metal Slug Neo”

You have 45 seconds to get as many repetitions as possible, then 15 seconds to get to the next exercise (or rest). Complete two complete rounds recording total repetitions. (The workout will take 6 minutes)

Pistols** OR Goblet Squats -switch as desired- (Gob. Sq. weight A: 53lbs, I*: 35lbs, N: 26lbs)

Single arm kettlebell hang clean and jerk – switch arms as desired- (A: 53lbs, I*: 35lbs, N: 26lbs) Scale to a dumbbell if necessary.

Toes to bar

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

**Pistols count for two “points”! (i.e. one pistol on one leg = two goblet squats)

Scaling Guide:  60 – 120. Scale up the kettlebell weight to 70/53 for an extra challenge.

Coaching Tips: If you can do a few pistols in the 45 seconds, do them at least for the first round or two.  Be sure to keep your shoulder and arm in a good position on the jerks.  Your hand should be near your chin and the KB resting on your bicep/forearm.

Log your results online by clicking here.

Compare To: 13 – 11 – 17


Optional Cash Out: 1 Minute Wall Balls. 100m Farmer Carry. 2 Rounds.

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