160119 Tuesday – “Peregrin”

Context: Mental Toughness

Mobility: Hip

Skill Practice Warm Up: Spend 10 min testing your 1 rep max ring dip (strict) and max set of kipping ring dips.

Strength: 1-1-1-1-1-1-1 Front Squat  – max effort testing (increase weight with each set)

Super Set: none

Metabolic Conditioning: “Peregrin”

8 minute AMRAP (as many rounds as possible)

12 Heavy Russian Kettlebell Swings (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)

12 Box Step Ups (Performance: 24”, Athletic*:20”, Health: 12” )

Push-Ups (Performance: 12, Athletic*: 8, Health: 8 Ring Push-Ups at an easier angle) No Knee Push Ups!

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

Scaling Guide: 3.5 – 8 rounds.

Log your results online by clicking here.

Compare to: May 11, 2015

Coaching Tips: Make sure that you aren’t “rocking” the push-ups off of your quads like a rocking chair (this is a form of knee push up and not a legit push up).  On the box step-ups, full hip extension is required at the top, but using the hands to push off the thighs isn’t necessarily wrong. The whole foot should be on the box so that you can drive through the heel and use some glutes.

Optional ‘Cash Out’: 15 burpees, 100m dumbbell or kettlebell farmer carry, 2 rounds

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