Mobility: Hip Mobility.
Skill Practice Warm Up: None
Strength Workout: Back or Box Squat – Session 7.
6 x 3 (6 sets of 3 rep, “across,” same weight for each set)
If you didn’t increase your weight on Wednesday or Saturday increase your weight by 10 – 20lbs, otherwise stay at the same weight you used for your 8×1 and 7×2. If you hadn’t noticed we have been adding reps each session (8×1, 7×2, 6×3) while the sets decreased (Hopefully you kept the same weight for all those sessions), then we’ll repeat the cycle. The weight still shouldn’t be very heavy, think 80 – 85%.
Superset: Half kneeling single arm dumbbell strict press
6 x 5 (6 sets of 5 reps, “across,” same weight for each set) Always start with your weaker side. The knee on the ground should be the same side as the strict press. If last weeks sets of 5 felt easy go ahead and increase by 5lbs, if you didn’t do it on Wednesday or Saturday.
Metabolic Conditioning Workout: “Desperado” – 3 rounds for time.
12 supine ring rows
40 foot overhead plate lunge (A: 45lbs, I*: 25lbs, N: 15lbs)
Row (A: 300m, I*: 200m, N: 200m)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 5 – 9 minutes.
Scale Up: Replace the first round of ring rows with 6/3 ring muscle ups.
Coaching Tips: Be sure that you maintain strict form on the ring rows. Kipping of any kind is not allowed on ring rows. The ‘as prescribed’ box height for supine ring rows is high enough so that the rings are at the same height as your toes/feet (as they are propped up on the box). Go to singles if you have to. Instead of just doing an easier angle when you get stuck try scaling the reps down to 8 or 6 first.
Compare To: 2013 – 12 – 23
Optional ‘Cash Out’: 10 db squat clean thrusters, 200m run, 2 rounds