150915 Tuesday – “Ride The Lightning”

Mobility: Ankle Mobility.

Skill Practice Warm Up: Spend 10 minutes working up to challenging 2 rep thruster from the floor (using a squat clean).

Strength: None.

Metabolic Conditioning: “Ride The Lightning” – For Time (Performance: 6*, Athletic: 5, Health: 4)

6 ‘Heavy’ Thrusters (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)

6 DB Weighted Pull Ups (Kipping OK) (Performance: 35lbs, Athletic*: 15lbs, Health: Ring Rows)

16 Burpees

200m Run

Scaling Guide: 16 – 26 Minutes

Scale Up: 155/105 and 45/25

Log your results online by clicking here.

Compare to: New Workout!

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

Coaching Tips: Squat cleaning the first repetition counts as a rep for the thrusters.  These should be unbroken for the first 2-3 rounds at least (otherwise you may have gone too heavy). For the weighted pull ups use a dumbbell. If the knurling (tread) on the dumbbell handle is rough, you may want to wrap a towel, t-shirt, or something else around it to protect your legs. Kipping on these is allowed, but be careful when you drop the db (it can go flying and hit someone or you could come down on top of it and roll an ankle). There is no rests on this one so be a bit more steady on the burpees and run (except for the last round of course)!

Optional ‘Cash Out’: None.

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