5/13/15 “Bad Moon Rising”
Mobility: Hip Mobility.
Skill Practice Warm Up: Pick one weakness to work on. Double Unders, Kipping Pull ups, or Overhead Squats.
Strength: Front Squat 2 – 2 – 2 – 2 – 2 – 2 – 2 (7 Sets of 2 Reps “Strong Effort” – Increasing Load Each Round). If you missed the Back Squat test day from last week you can do that today if you would like.
Super Set: Hollow Rocks 7 Sets of 15 – 30 seconds in between each set. If you don’t have a perfect hollow hold do NOT try hollow rocks. Focus on perfecting a hollow hold where your lower back is constantly touching the ground. Scale by bringing one or both legs in and/or keeping your arms at your side.
Metabolic Conditioning: “Bad Moon Rising” – 7 Minute AMRAP
4 strict pull ups weighted with a dumbbell (A: 25lbs, I*: 10lbs, N: smallest band possible)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 7 rounds. Scale up the pull ups to 45/20lbs for an extra challenge.
Coaching Tips: Don’t scale the weighted pull ups to be too light/easy otherwise this turns into just a burpee workout! Keep these strict pull ups strict. If you can’t do strict pull ups (you have to kip) – DON’T! Use a band. Today only strict is allowed.
Compare To: 2014 – 05 – 19
Optional ‘Cash Out’: 1 Minute KB Swings, 2 Minute Row, 1 Minute KB Swings.