150930 Wednesday – “She Work Hard for the Money”
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The few minutes we usually mobilize before class is nowhere near enough time to correct the individual mobility problems we all have. That time is meant to show you what to do outside of class. (Teach a man to Fish) If you want to improve Range of Motion you must spend time on your own outside of class.
Skill Practice Warm Up: Spend 6 minutes working up to a challenging height box jump (make sure you are thoroughly warmed up first!)
Strength: Back or box Squat 5 – 5 – 5 – 5 – 5 (5 Sets of 5 Reps “Strong Effort” – Increasing Load Each Round).
Super Set: Single Arm DB Press 5 – 5 – 5 – 5 – 5 (5 Sets of 5 Reps “Strong Effort” – Increasing Load Each Round).
Metabolic Conditioning: “She Work Hard for the Money” 7 minute AMRAP
8 Overhead Squats (Performance: 115lbs, Athletic*: 75lbs, Health: 55lbs Front Squat)
4 Muscle Ups (Performance: 4, Athletic*: 2, Health: 3 Band Pull Ups / 3 Dips with feet on Box)
Scaling Guide: 3 – 6 Rounds
Scale Up: 135/85, 6/4 Muscle Ups
Compare to: New Workout!
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: Try to save your arms during the burpees so you can be more fresh for the OHS and the muscle ups/dips. You can do this by not using your arms at all (which looks kind of funny, but works) or by doing the ‘rocking chair’ style of burpee where you use the “super man” body position to rock back up out of the bottom of the burpee. Squat snatch the OHS if you can (they count as a rep). Go unbroken if you can, but if you can’t, think about resting the bar on your back so you can finish the set without having to pick the bar back up off the floor again. If you can do muslce ups, try to do at least the first round “as Rx”. Scale down to bar muscle ups if you have to. Only go to the pull up / dip combo if you can’t do any muscle ups at all. This includes people who may only do 1 muscle up at the beginning of the round each round.
Optional ‘Cash Out’: 2 min row, 100m db/kb farmer carry, 1 min row