151221 Monday – “Vodka on the Rocks”

HOLIDAY SCHEDULE – Please check the schedule over the next two weeks as classes have been canceled and hours have been shortened. The best way to stay on top of the changes is to download the Diablo App and pre register for class.


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Context: Practice

Mobility: Hip

Skill Practice Warm Up: Kipping pull up and kipping bar muscle up practice.  EMOTM for 6 min perform the movement (pull up or MU) or the appropriate progression for up to 15 seconds.

Strength: 7×1 front squat – 8 of 15 (Increase weight from last week, 7 sets of 1 rep, “across,” same weight for each set)

Super Set: 7×3 strict ring dip or weighted ring dip, last set 3+ reps of kipping (7 Sets of 3 Reps – same weight across).

Metabolic Conditioning: “Vodka on the Rocks”

6 minute AMRAP (As many rounds as possible)

6 Dumbbell Thrusters (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

12 ‘heavy’ Russian KB Swings (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)

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

Scaling Guide: 4-8 rounds

Log your results online by clicking here.

Compare to: April 28, 2015

Coaching Tips: Try to do the thrusters unbroken or in two sets. Keep your chest up, and make sure that your belly stays tight (so that you back is protected). Think about ‘pulling’ the dumbbells down so you are working with gravity rather than trying to slow it down.  The Russian kettlebell swings are going to be a bit heavy, but this is a good workout to try a “new” weight (a kettlebell weight that is heavier than you have lifted before).  Break these up as soon as your form starts to slip. Don’t try and get away with questionable form for a single rep!

Optional ‘Cash Out’: 2 min row, 100m overhead db carry, 2 min row

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