Mobility: Hip Mobility
Skill Practice Warm Up: High box jumps – Spend 6 minutes working up to a challenging height box jump. Make sure you are thoroughly warmed up first.
Strength: Power Clean – Session 11
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. You should be at or around your max. We will go through the same cycle of 7×1, 6×2, 5×3 once more. The goal will be to use the same weight for the next 3 sessions. 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: “Zephyr Cove” – 6 Minute AMRAP
5 Chest to Bar Pull Ups (A: 5, I*: 5, N: Ring Rows)
7 Back Squats (A: 135lbs, I*: 85lbs, N: 55lbs)
9 Burpees over the bar.
Scaling Guide: 3 – 6 Rounds
Compare to: New Workout!
*Women’s “As Prescribed” weights and reps (Rx)
Optional ‘Cash Out’: 100m db farmer carry, 25 wall balls, 100m db farmer carry