150330 Monday – “Captain Jack Sparrow”
Registration and information on the Average Joe’s Competition will be announced soon.
Mobility: Shoulder Mobility.
Skill Practice Warm Up: GHD Sit Ups.
Strength Workout: None.
Metabolic Conditioning Workout: “Captain Jack Sparrow” – For time.
25 Push Presses (Performance: 75lbs, Athletic*: 53lbs, Health: 33lbs)
50’ Walking Lunge
25 toes to bar
50’ walking lunge
25 push presses (same weight)
Scaling Guide: 11 – 18 minutes
Coaching Tips: Start out aggressive on the row, but coast the last 300m or so. You want to be able to get right off and start push pressing immediately. Try to do the toes to bar in as few sets as possible. The same goes for the last set of push presses. For the final row, go as fast as possible
*Women’s “As Prescribed” weights and reps (Rx)
Compare To: 13 – 09 – 11
Optional ‘Cash Out’: None