4/7/15 “Insurgent”

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Mobility: Shoulder Mobility.


Skill Practice Warm Up: Ring Muscle Up Practice and Progressions

Just like many other high skilled movements you need to have a combination of the technique and strength required to do this. If you would like to get your first muscle up or improve your current Muscle Ups you must work on both in unison. Perfect your kip, work on pull ups and dips, and mobilize your shoulders. Make sure to not go overboard though, for the mere mortal practicing Muscle Ups every day of the week is a recipe for disaster (AKA Injury).


Strength Workout: None


Metabolic Conditioning Workout: “Insurgent” – 13 minute AMRAP.

4 Shoulder Press (A: 115lbs, I*: 65lbs, N: 35lbs)

6 Push Jerks (Same)

40’ Broad Jump (Broken up into as many jumps as you like)

20 AbMat Sit Ups

50 Double Unders (Performance*: 50, Athletic: 30, Health: 10 sets of 4 singles + 1 attempt)

30 Second Rest

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

Scaling Guide:

Coaching Tips: Pick a weight that you know you can go unbroken on the Shoulder Presses for the first 2 rounds. Make sure to squeeze your legs and butt to keep that press strict. Even though the weight might feel lite try to avoid Push Pressing it and actually do Push Jerks, this will save your shoulders for later rounds. Use your arms on the broad jumps to help you get some distance. Keep your lower back and butt glued to the ground so you don’t get the dreaded lower back rasberry. If double unders are a weakness break them up into smaller more manageable sets, try to avoid going to failure on them and be in control of when you stop the rope.

Log your results online by clicking here.

Compare To: New Workout


Optional ‘Cash Out’: 800m Run

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