5/6/15 “Frodo”

By
 In Workout of the Day

20150504_181955


Mobility:  Hip Mobility


Skill Practice Warm Up: How to safely bail out of a Back Squat.


Strength:   Back or Box Squat 1 – 1 – 1 – 1 – 1 – 1 – 1 (7 Sets “Strong Effort” – Increasing Load Each Round).

We just finished the squat cycle so its time to test for new weight. Instead of throwing on 45 after 45 to get a new PR, be smart and warm up just like you have been over the last six weeks. Once you work up to the weight you have been using start taking longer rests in between attempts. If your form starts to breaks down call it quits.

Superset: Standing Single Arm DB Strict Press 1 – 1 – 1 – 1 – 1 – 1 – 1


Metabolic Conditioning: “Frodo” – For Time

10 Left Single Arm KB Swings (A: 35lbs, I*: 26lbs, N: 18lbs)

10 Right Single Arm KB Swings (Same)

10 Left Single Arm Overhead Squats (Same, Health: KB Front Rack Squat)

10 Left Single Arm KB Swings (A: 35lbs, I*: 26lbs, N: 18lbs)

10 Right Single Arm KB Swings (Same)

10 Right Single Arm Overhead Squats (Same, Health: KB Front Rack Squat)

800m Run

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

Scaling Guide: 6 – 10 Minutes

Coaching Tips: Keep your shoulders square when doing the KB swings, if needed have your free hand meet the KB at the top of each swing to remind you. On the overhead squats make sure to keep your arm active and your thumb facing back to protect your shoulder.

Log your results online by clicking here.

Compare To: New Workout!


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

Recent Posts

Leave a Comment