5/29/15 “Tire Iron”
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)
15 Kettlebell swings
10 Kettlebell swings
*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