151215 Tuesday – “Sweet Breeze”

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on toes-to-bar and toes-to-bar progressions.  Perform at least 3 sets. If possible, start the set with strict before performing kipping.

Strength: 6×2 Front Squat – 6 of 15 (Same weight as Saturday, 6 sets of 2 reps, “across,” same weight for each set)

Super Set: 6×4 strict ring dip or weighted ring dip, last set 4+ reps of kipping (6 Sets of 4 Reps – same weight across).

Metabolic Conditioning: “Sweet Breeze”

7 minute AMRAP (As many rounds as possible)

12 burpees

6 dumbbell clusters – must hit full hip extension (Performance: 45lb / Athletic: 30lb* / Health: 15lb)

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

Scaling Guide: 3 – 5 rounds, Scale Up: 53/35lb kettlebell

Log your results online by clicking here.

Compare to: New workout!

Coaching Tips: Don’t let this one’s nice name and simple scheme fool you. It can be one of the hardest workouts you’ve done in a long time if you aren’t careful. Keep a steady pace on the burpees and try to save your shoulders a bit for the clusters.  The clusters are a squat clean into a thruster.  The dumbbells must touch the floor each rep (one ‘head’ of the dumbbell is fine). Today we want to see full hip extension on the clean (not a ‘squat then curl’).  These will gas many people quickly, so try breaking them up and then keeping a steady pace on the burpees.

Optional ‘Cash Out’: With a partner – 10 pull-ups, 20 lunge steps, 20 calorie row, 2 rounds

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