150922 Tuesday – “Foxridge”
Mobility: Shoulder Mobility.
Skill Practice Warm Up: None.
Strength: Shoulder Press 3-3-3-3-3 (5 sets of 3 reps “strong effort” – increasing load each round)
Super Set: 3-3-3-3-3 Weighted Pistol (or weighted single leg ‘sit-to-stand’ using boxes of various heights)
Metabolic Conditioning: “Foxridge” 7 Minute AMRAP
30’ Suitcase Lunge (A single Dumbbell in one hand) (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)
Chest to Bar Pull Ups (Performance: 8, Athletic*: 5, Health: 5 with a band)
Kipping HSPU (Performance: 8, Athletic*: 5 with one abmat, Health: 8 DB shoulder press)
Scaling Guide: 2 – 4 Rounds
Scale Up: 4/2 Strict HSPU at the start of each round, then finish the rest with kipping.
Compare to: New Workout!
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: Switch hands as desired for the suitcase lunges. Keep the torso upright and make sure the forward knee tracks the foot (don’t let it cave in). Only attempt the HSPU if you haven’t done them in the skill warm ups. Remember that kipping HSPU are mostly legs and very little arm push.
Optional ‘Cash Out’: 400m run with Sandbag.