Friday 180810

Context:  Competition – Logging your workouts (especially benchmarks)

Dynamic Warm Up Option: 3 sets of 2 crab bridge and 10-15 hollow rocks, 8 air squats, then 3 sets of 5 with an empty bar: shoulder press, push press, push jerk, reverse lunge

Mobility/Activation/Prehab: shoulder

Skill Practice Warm Up: Spend 8 minutes working up to a challenging pause power clean plus two jerks or do 2 sets on the minute for 6 minutes.

Strength: none

Super Set: none

Metabolic Conditioning: Del

For time

25 Burpees

400 m Run w/medicine ball (Health: 10lb, Athletic*: 14lb, Performance: 20lb)

25 Pull-Up weighted w/medicine ball (same)

400 m Run with medicine ball (same)

25 Kipping Handstand Push-Ups (Health: Standing DB Shoulder Press)

400 m Run with medicine ball (same)

25 Pull-Up (Chest To Bar)s

400 m Run with medicine ball (same)

25 Burpees

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

Scaling Guide: 19 – 28 minutes

Compare to: BTWB (last done November 29, 2017)

Coaching Tips: Get through the burpees fast but pace the medball runs – they will take more out of you than you realize. For the weighted pull-ups, you’ll have to hold the ball between your legs. Make sure you practice your kipping handstand push-ups before the workout starts so you have your timing down. The second round of pull ups are just chest to bar (not weighted chest to bar). Sell out on the last run and burpees!

Optional ‘Cash Out’ or Hypertrophy: none

By |2018-08-02T15:46:32+00:00August 9th, 2018|Workout of the Day|