141111 Tuesday – “Scissors for Lefty”
Mobility: Shoulder Mobility.
Skill Practice Warm Up: None.
Workout: Push Press
7 x 1 (7 sets of 1 reps “across,” the same weight for all sets)
Superset: Dumbbell Split Squats (deficit lunges)
7 x 2 (5 sets of 5 reps “across,” the same weight for all sets)
Deficit lunges. Step up on to a 45lb bumper plate for lunges this week. Lunge up onto plate and back to full recovery (feet together).
Metabolic Conditioning Workout: “Scissors for Lefty” – As many rounds a possible in 7 minutes.
4 chin ups (Advanced: Strict, Intermediate*: kipping, Novice: band)
8 dumbbell strict press (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)
12 dumbbell front squats (same)
Scaling Guide: 3 – 5 rounds
Compare To: 2013 – 12 – 01
Optional “Cash Out”: 600m row
‘Cash Out’s are OPTIONAL workouts that can be completed after class. If you scaled the metcon back too much, or you just didn’t hit it hard enough for whatever reason, and you have ‘plenty of gas in the tank’, go ahead and rally a group of people people from class to do the cash out (the coach will probably be too busy getting the next class ready so you will be on your own).
These are not for time, and they are only for those who weren’t able to hit full intensity during the metabolic conditioning workout (not for extra punishment because you ate a cupcake last week).