151215 Tuesday – “Sweet Breeze”
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)
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
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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