141130 Sunday – “The Weasel”

Coach Hector leading class.


Mobility:  Shoulder Mobility


Skill Practice Warm Up:  None.


Workout:  Push Press

1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 rep “Strong Effort,” adjusting weight each set)

Go heavy today, this is “test out” day for push press. If you are feeling good go for a PR. If you are having an off day, just hit some heavy singles. Make sure to warm up to the weight you are trying to hit and take a few minutes rest in-between hard attempts.

Superset: None


Metabolic Conditioning Workout:   “The Weasel” – As many reps as possible in 7 minutes.

5 – 30′ round trip shuttle runs (30 feet out, then back. One hand touches behind each line each time)

2, 4, 6, 8, 10, 12, 14, 16…Dumbbell push press (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

Coaching Notes: Push press increase by 2 reps every after every set of 5 shuttle runs. Shuttle runs stay the same every round. (i.e. 5 shuttle runs, 2 push press, 5 shuttle runs, 4 push press…etc).  Shuttle sprints are 30′ out and 30′ back. 30′ out and back = 1 shuttle run.

*Women’s Rx

Scaling Guide:  40 – 110 reps

“The Weasel”

Log your results online by clicking here.

Compare To:  New Workout!


Optional Cash Out: 4 rounds, 10 Russian kettlebell swings, 1 arm OH kb walk 30′ out and back (Switch arms after 30′)

‘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).

Recommended Posts