The future of DCF.
Mobility: Shoulder Mobility
Skill Practice Warm Up: None.
Workout: Push Jerk
3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting weight each set)
Metabolic Conditioning Workout: “Beasley” – As many rounds as possible in 8 minutes.
8L/8R one-arm ‘Russian” kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)
8 dumbbell push press (Performance: 45lbs, Athletic*: 30, Health: 20lbs)
8 dumbbell front squats (same)
Chest to bar pull ups (Performance: 8 reps, Athletic*: 4 reps, Health: 4 reps w/ smallest band possible)
Scaling Guide: 2 – 4.5.
*Women’s “As Prescribed” weights and reps (Rx)
Kettlebell swings are Russian height, and one arm. Make sure to keep your body square at the top of the swing, you can use your non-working arm to ‘tap’ the kettlebell on the the top of the swing to ensure you are staying square. If chest to bar pull ups are something you struggle with think about doing singles on these from the start. This will help you not ‘burn out’ on the pull ups, and save your lungs a bit for the rest of the workout. If you do singles, really minimize the rest between reps.
Compare To: New Workout!
Optional Cash Out: 2 min row, 1 min hspu/hs hold, 2 min 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).