7/24/15 “For What it’s Worth”


Mobility: Shoulder Mobility


Skill Practice Warm Up: None.


Strength: Push Press – Session 11 (100 – 110%)

6 x 2 (6 sets of 2 reps, “across,” same weight for each set)

Jump up in weight by 5 to 10 pounds if you did not on Monday, you should be hitting what your max was when we started this cycle. This is the last time will be going through the cycle (of 7×1, 6×2, 5×3). The goal is to use the same weight for all 3 sessions.

Super Set: 6 x 3 DB Split Squat  (6 sets of 3 reps, “across,” same weight for each set)

Jump up in weight if you didn’t on Monday or make the movement more difficult by having your front foot on a bumper plate or by doing the Bulgarian style with the back foot elevated. The emphasis here should be to use the front leg as much as possible. The back leg is more for stabilization. Remember there should be a 3 second pause at the bottom of each lunge just like a box squat! Make sure to keep tension in the front leg once your knee touches the ground.


Metabolic Conditioning: For What It’s Worth” – 7 Minute AMRAP.

8 ring push ups (A*: rings near floor, straps vertical, I: rings set to near floor height, feet under anchor point, straps at 45 degree angle, N: rings set near waist height, rings at 45 deg angle).

8 dumbbell hang power cleans (A: 45lbs, I*: 30lbs, N: 20lbs)

100m run

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

Scaling Guide: 3 – 7 rounds.

Scale up: Ring Dips instead of Push Ups

Coaching Tips: The ring push ups are going to get hard fast, but fight for finishing larger sets anyway. Be sure to use your hips on the cleans otherwise your arms are going to get very tired quickly. A lot of time can be made up on the runs if you can push the pace.

Log your results online by clicking here.

Compare to: 2014 – 02 – 18

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


Optional ‘Cash Out’: 400m run with medball

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