151129 Sunday – “Swallow My Pride”

Mobility: Hip mobility

Skill Practice Warm Up: none

Strength: 7×1 front squat – 2 of 15. Should be around 70-80% of your 1 rep max or add 10lbs from what you did earlier this week. (7 sets of 1 rep, “across,” same weight for each set)

Super Set: 7×3 strict ring dip or strict weighted ring dip (5 sets of 5 reps, “across,” same weight for each set – for non-weighted dips, last set 5+ reps of kipping ok.)

Metabolic Conditioning: “Swallow My Pride”
As many rounds as possible in 6 minutes.
6 kipping pull ups (reminder: “butterfly” pull ups ARE kipping pull ups as well).
6 push ups
6 Russian kettlebell swings (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs) 6 goblet squats (same)

*Women’s “As Prescribed” weights and reps (Rx)
Log your results online by clicking here.
Compare to: Sept 18, 2013
Scaling Guide: 4 – 7 rounds. Scale Up: 88lb/70lb kb and c2b pull ups

Coaching Tips: Try to waste as little time between movements as possible. This is a short workout with a lot of transitions and going from one move to the next can take up a lot of time if you don’t hustle. When you start needing breaks, split up some of the movements into 3/3 and have little to no rest between the movements. More advanced people can try and do the whole thing with chest to bar pull ups (if the wheels fall off after a round or two, just go back to regular kipping pull ups).

Optional ‘Cash Out’: 1 min jump rope, 1 min row, 3 rounds

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