Context: Practice – Be careful with static stretching before lifting.
Dynamic Warm Up Option: 2 min jump rope, then 3 sets of 8 kip swings, 8 goblet squats, 8 ring rows, 4L/4R single arm presses, 2 crab bridges, 3 inch worms
Skill Practice Warm Up: Spend 8 minutes working up to a challenging thruster (80-90%) x3 out of the rack, or perform 6 reps on the minute for 4 minutes from the floor (50-60%)
Strength: 7×3 back or box squat – 10 of 12 (7 sets of 3 reps, same weight across at 80-90% of max)
Super Set: 7×5 weighted ring dip or progression (7 sets of 5 reps)
Metabolic Conditioning: “Careless Whisper”
7-minute AMRAP (as many rounds as possible)
8 kipping pull-ups
8 bumper plate burpees (Health: 15lb / Athletic: 25lb* / Performance: 45lb)
20′ overhead plate lunge (same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3.5 – 7 rounds, about 1:45 per round. Scale Up: 12 chest to bar each round
Compare to: December 3, 2017
Coaching Tips: Be sure to use your hips for the kipping pull-ups and go for big sets. Plate burpee – lift the plate off the ground to overhead, then place it back onto the floor before dropping down to burpee and touch your chest to the plate. Be careful to keep the back flat on these! Do not take too large of steps on the lunges (which usually results in hyper extending the back).
Optional ‘Cash Out’ or Hypertrophy: 30s per side, side plank, 2 min row, 2 rounds, OR 3 sets of 12 single arm db bent over row in a super set with 15 weighed hip extensions