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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