6/15/15 “Hudson Hornet”


Mobility: Hip Mobility

Skill Practice Warm Up: Spend 10 min working up to a challenging axle deadlift. Try varying grips (double overhand, mixed, no thumbs, etc).  If you do not have an axle, try single hand deadlifts.

Strength:  None.

Metabolic Conditioning:  “Hudson Hornet” – As many rounds as possible in 14 minutes with a ‘Rolling Start’.

Rolling Start: In the first 5 minutes perform up to two rounds (skipping the rest minute is allowed).  If you finish the two rounds in under 5 minutes, you must wait until the 5 min mark to continue onto round 3.  If you do not finish the 2 rounds in 5 minutes, just go ahead and treat this workout as a standard 14 min AMRAP.

6 push presses (A: 135lbs, I*: 85lbs, N: 55lbs)

7 front squats (same)

8 deadlifts (same)

200m run

1 minute rest

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

Scaling Guide: 4 – 6 rounds.

Coaching Tips: Lean toward doing the first two rounds as steady, very good form reps, without an emphasis on intensity or speed.  Plan on pacing so that you finish with a bit of rest before starting round three (vs sprinting the first two rounds and then resting for additional time). Keep your elbows high when doing the push presses and don’t allow yourself to dip down at the top and turn it into a push jerk (which doesn’t count). Try and go right from the push presses into the front squats, then take a short break during the front squats (if needed). Then link the final front squats right into the deadlifts.

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Compare to: 2014 – 07 – 16

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

Optional ‘Cash Out’: None.

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