150704 Saturday – “1776”

Have a fun and safe 4th of July!


Mobility: Shoulder Mobility


Skill Practice Warm Up: Overhead axle or barbell lunges. Spend 10 minutes working up to a challenging weight for 30′ (plan on doing 4-6 sets total).


Strength: None.


Metabolic Conditioning: “1776” – 4 rounds for time.

17 Overhead Walking Lunge Steps (Performance: 45lb, Athletic*: 25lb, Health: 10lb)

7 Ring Dips

6 ‘Heavy’ Thrusters (Performance: 135 lbs, Athletic*:85 lbs, Health: 63lb)

Scaling Guide: 9 – 14 minutes. Scale up the thruster weight to 155/105 for an extra challenge.

Coaching Tips: Keep the thumbs under the plate so that it doesn’t slip out of your hands and bonk you on the head. Remember that for ring dips, you must touch your bicep to the ring and achieve full lockout every single rep. The thrusters are heavier than usual so be extremely careful with wrist positioning (don’t let your elbows drop and potentially hit your elbow on your wrist). It is okay to squat clean your first rep, but only do it if you are extremely comfortable with them at this weight. Power clean to front squat is safer. ‘Thruster Jerks’ (aka ‘jerksters’ are acceptable).

Log your results online by clicking here.

Compare to: 2014 – 07 – 04

*Women’s “As Prescribed” weights and reps (Rx)


Optional ‘Cash Out’:  None.

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