151209 Wednesday – Year End Goals
Skill Practice Warm Up: Spend 7 minutes practicing rope climb styles and drills (rope lay downs, rope assisted pull-ups, left footed rope climbs, legless, etc.)
Strength: 5×3 front squat – 4 of 15 (5 sets of 3 reps, “across,” same weight for each set)
Super Set: 5×5 strict ring dip or weighted ring dip, last set 5+ reps of kipping (5 Sets of 5 Reps – same weight across).
Metabolic Conditioning: “Year End Goals”
Choose 2 – 3 to test. Try to do one – two Gymnastic, and one small Met-Con.
“Annie” 50-40-30-20-10 Double unders and sit ups (for time)
“Baseline” 500m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (for time)
Log your results online by clicking here.
Compare to: October 24, 2015
Coaching Tips: Work together in groups so you can have people to do the tests with and/or help you count reps. Be smart about the order of the movements (you don’t want to do something that will hurt the results of the next thing). If you missed the deadlift and pull up tests on Monday I highly recommend you test them today (skip or cut the Front Squats a bit short).
Optional ‘Cash Out’: Annie or “Baseline”