5/29/15 “Tire Iron”

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 In Workout of the Day

CLASS


Mobility: Hip Mobility


Skill Practice Warm Up: None.


Strength: Power Clean – Session 8

7 x 1 (7 sets of 1 reps, “across,” same weight for each set)

Superset: Ring Dip / Ring Push Up

7 x 3 (7 sets of 3 reps, if doing Ring push ups stay at the same angle)

Add 5 to 10 pounds from your 5×3. You should be at 90-100% of your max. We will go through the same cycle of 7×1, 6×2, 5×3 twice more. If 3 ring dips are really easy add some weight with a dumbbell between your thighs or start to pause at the bottom of each rep for a few seconds. If you are doing ring push ups try and lower your angle.


Metabolic Conditioning:  “Tire Iron” – For time.

20 Kettlebell swings (A: 53lbs, I*: 35lbs, N: 26lbs)

400m Run

15 Kettlebell swings

200m Run

10 Kettlebell swings

100m Run

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

Scaling Guide:  7 – 12 minutes.

Coaching Tips: Scale up option of 70/53* if KB swings are a movement you excel at or if you think you will do the Rx weight unbroken. If KB swings are a struggle for you, pick up KB as soon as you get in from the run and get a set in before you take a quick rest.

Compare to: 2015 – 02 – 04


Optional ‘Cash Out’: 1 min burpees, 2 min row, 1 min burpees

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