4/28/15 “Vodka on the Rocks”

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Mobility:  Hip Mobility.


Skill Practice Warm Up: Spend 6 minutes working up to a max distance broad jump.


Strength Workout: Back or Box Squat – Session 12.

7 x 2 (7 sets of 2 reps, “across,” same weight for each set)

If you didn’t add weight on Sunday go ahead and add some today. This will be the 4th time you should jump up in weight. The weight should be feeling heavy now. We will have two more squat sessions (7×2, 6×3) before we test for some new weight in about two weeks. Make sure your technique is on point.

Superset: Half kneeling single arm dumbbell strict press

7 x 4 (7 sets of 4 reps, “across,” same weight for each set) Start with your weaker side. The knee on the ground should be the same side as the strict press.


Metabolic Conditioning Workout: “Vodka on the Rocks” – 6 Minute AMRAP

6 Dumbbell Thrusters (A: 45lbs, I*: 30lbs, N: 15lbs)

12 ‘heavy’ Russian KB Swings (A: 70lbs, I*: 53lbs, N: 35lbs)

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

Scaling Guide:  4 – 8 rounds

Coaching Tips: Try to do the thrusters unbroken or in two sets.  Keep your chest up and make sure that your belly stays tight (so that you back is protected).  Think about ‘pulling’ the dumbbells down so you are working with gravity rather than trying to slow it down.  The Russian kb swings are going to be a bit heavy, but this is a good workout to try “new” weight (a kettlebell weight that is heavier than you have lifted before).  Break these up as soon as your form starts to slip.  Don’t even try and get away with questionable form for a single rep!

Log your results online by clicking here.

Compare To: 2014 – 10 – 20


Optional ‘Cash Out’: 1 minute wall balls, 1 min row. 3 rounds.

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