151114 Saturday – “Badfish”

Mobility: Hip Mobility

Skill Practice Warm Up: None

Strength: 9×1 deadlift – 9 of 14. Same weight as Wednesday. (9 sets of 1 rep, “across,” same weight for each set)


Super Set: 9×1 weighted pull up (9 sets of 1 rep, “across,” same weight for each set)

Metabolic Conditioning: “Badfish”

7 minute AMRAP (As many rounds as possible)

12 lateral burpees over bar (or parallette)

3 dumbbell weighted strict pull-ups (Performance: 25lbs, Athletic*: 10lbs, Health: bodyweight)

Strict bodyweight pull-ups (Performance: 3reps, Athletic *: 1rep, Health: 1rep)

3 kipping pull-ups

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

Scaling Guide: 3-6 Rounds.

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Compare to: August 2, 2014

Coaching Tips: Use dumbbell between ankle/knees, do three reps, drop dumbbell, do three strict, drop, do 3 kipping. Health: do 3 with smallest band possible, then do 3 with a bit of a kip, then 3 kipping.

Optional ‘Cash Out’:  400m run, 20 Russian kettlebell swings, 400m run


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