151218 Friday – “Mason ‘The Line’ Dixon”

Context: Practice

Mobility: Ankle

Skill Practice Warm Up: Spend 7 min doing sets of 20′ barbell front rack lunges with increasing weight.

Strength: 5×3 front squat – 7 of 15 (Same weight as Tuesday, 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: “Mason ‘The Line’ Dixon”

8 minute AMRAP (As many rounds as possible)

40 double unders or 100 single unders (Both are Rx!)

40ft dumbbell walking lunge (Performance: 30lbs, Athletic: 20lbs*, Health: none)

Ring dips (Performance: 8 reps, Athletic: 4 reps*, Health: 4 reps push ups)

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

Scaling Guide: 4-8 rounds.

Log your results online by clicking here.

Compare to: December 1, 2014

Coaching Tips: Both double unders and single unders are Rx. The dumbbell walking lunge is one dumbbell in each hand. If ring dips are difficult for you, pace those out early on. Don’t go to failure, they will be hard to get back. If you choose to do ring dips, try and stick with them for whole workout (no going back down to push-ups), even if you have to do singles (still pretty fast.) To keep your shoulders in good position, make sure your hip level is going up and down with the dip, and that you aren’t just leaning forward to touch your biceps to the ring.

Optional ‘Cash Out’: 100m db/kb farmer carry, 15 wall ball, 3 rounds

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