6/16/15 “Cutlass in the Gut”


Mobility: Hip Mobility

Skill Practice Warm Up: None.

Strength:  1 – 1 – 1 – 1 – 1 – 1 – 1 Power Clean (7 Sets “Strong Effort” – Increasing Load Each Round).

Super Set: Ring Dips. Warm up with some small sets then try for a max set.

This is the ‘testing’ day for the power clean & ring dip/push up cycle. Warm up just like you have been during your last few sessions and then try for a PR. Make small jumps and make sure to rest in between max efforts.

Metabolic Conditioning:  “Cutlass in the Gut” – In 7 minutes –

Rope climbs (A: 3 reps, I*: 2 reps, N: 4 rope lay downs)

Then max rounds with the remaining time:

10 lateral burpees –over dumbbell –

10 lunge steps with two dumbbells –one in each hand- alternate legs (5L/5R) (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

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

Scaling Guide:  3 – 7 rounds.

Coaching Tips: If you know you aren’t going to do the rope climbs ‘unbroken’ (or at least one after another), just share the rope with a partner and then trade off with them.  Have them check the time when they start so they can go a bit long to make up for the slight delay. Remember that climbing the rope is all foot technique.  Many people can climb the rope before they can do a strict pull up.  If you can do 1 rope climb ‘as prescribed’ (15’), you should consider trying to do this whole workout Rx’ed!

Make sure you keep your chest up on the dumbbell farmer carry lunges. Step slightly wide so that you gain a bit of stability (versus stepping in a straight line). Just remember that the lunge doesn’t count unless the knee kisses the floor, and if you come back up to full hip extension.

Log your results online by clicking here.

Compare to: 2014 – 05 – 29

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

Optional ‘Cash Out’: 1 min burpees, 1 min ring rows, 2 rounds

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