150525 Monday – Memorial Day
Thank you to all those who have served, are serving, or will serve in the future.
Mobility: Hip Mobility BEFORE Class
Skill Practice Warm Up: None.
Strength: Power Clean – Session 7
5 x 3 (5 sets of 3 reps, “across,” same weight for each set)
Superset: Ring Dip / Ring Push Up
5 x 5 (5 sets of 5 reps, if doing Ring push ups stay at the same angle)
Stick to the same weight you used for the last 7×1 and 6×2 sessions which should have been between 80 – 90% of your max. If 5 ring dips are really easy add some weight with a dumbbell between your thighs or start to pause at the bottom of each rep for a few seconds. If you are doing ring push ups try and lower your angle.
Metabolic Conditioning: “Boromir” – 7 Minute AMRAP
6 Burpees with 10’ lateral shuffle (Do burpee 1 then shuffle 10’ to the right, then burpee 2 then shuffle 10’ to the left, etc. until you do 6)
10 Left Hand Kettle Bell Swing (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)
6 Burpees with 10’ lateral shuffle
10 Right Hand Kettle Bell Swing (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)
Scaling Guide: 2.5 – 5 Rounds
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: After your first burpee you will laterally shuffle 10 feet to the right before the next burpee, then switch directions and shuffle back on the left (Opposite side). One handed KB swings only go to eye level (Russian Style). Make sure to keep your shoulders square when swinging the KB, it helps to have the empty hand meet the KB at the top of the swing.
Optional ‘Cash Out’: 2 min row, 1 min wall ball, 2 min row