151214 Monday – “Apache (Jump On It)”

Context: Mental Toughness

Mobility: Shoulder

Skill Practice Warm Up: Spend 7 minutes doing kettlebell Turkish get ups.  Hit every position on the way up and all the way back down.  Try to get at least 3 per side, but 4 is better.

Strength: 2-2-2-2-2-2-2 push press Strong effort. (7 sets of 2 reps, increase weight for each set)

Super Set: None

Metabolic Conditioning:Apache (Jump On It)

4 rounds for time. 12 minute time cap.

Chest-to-bar pull-ups (Performance: 8 / Athletic: 5*/ Health: 5 with a band or jumping chest-to-bar)

16 box jump (Performance: 24 / Athletic: 20* / Health: 12)

then immediately after if you finish Sub 7 min: 35/30/25 calorie row

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

Scaling Guide: 5-9 minutes

Log your results online by clicking here.

Compare to: New workout!

Coaching Tips: Break the pull-ups up early and often if you feel like hand tearing may be an issue for you. Fast singles can still get you a great ‘as prescribed’ time on this if you keep on it.  That said, today is a day to practice mental toughness. Try and push yourself to do as many rounds as possible ‘unbroken’ or in as few sets as possible. Then, don’t leave anything left for the row. Really sell out on the last round of box jumps, and test your metal with the final row.

Optional ‘Cash Out’: 400m medball run

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