160202 Tuesday – “Backwards Christine Takes a Break”

Jordan’s Body Weight Bonanza Week #4:

Perform each of the following 2 – 4 x this week!

Hollow Holds – 5 sets of 30 seconds to 60 seconds https://youtu.be/3iW9Zpj37uo

Superman Holds – 5 sets of 30 seconds to 60 seconds https://youtu.be/32luGvUpVMY

Ring support – 5 sets of 30 seconds to 60 seconds followed by bottom support of 10 seconds or more. https://youtu.be/b6scsMCIRjE

Pistol to box – 5 sets of 5 reps https://youtu.be/y9hpLFLSpfw

Check out all the Bodyweight Bonanza videos on our YouTube Channel Playlist!

Mobility: Ankle (playlist video here)

Skill Practice Warm Up: After a good dynamic warm up, spend 8 min working up to a max height box jump from standing and/or sitting.

Strength: None

Super Set: None

Metabolic Conditioning: “Backwards Christine Takes a Break” 3 Rounds For Time

12 deadlifts (Performance: 225lbs, Athletic*: 145lbs, Health: 85lbs)

21 box jumps (Performance: 24”, Athletic*: 20”, Health: 12”) – Step ups allowed today.

500m row

1 min rest

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

Scaling Guide: Scaling Guide: 10 – 17 minutes. Scale up – Use the axel bars (that weighs 15lbs) and do the same weight and reps.

Bonus Game Changer (for Performance/Women’s Rx* scaling only)! Only if you finish under 12 minutes (for men) or 13 minutes (for ladies), rest one minute then perform 1 minute of burpees. Log your time minus one second for each burpee performed. Log in the “notes” section, of BTWB, your actual time and how many burpees you performed.

Log your results online by clicking here.

Compare to: May 14, 2015

Coaching Tips: If the deadlifts are heavy for you, do singles – letting the weight drop from the top every time. You can make up time on the box jumps if you go at a steady and manageable pace. The rows should be at approximately your 1000m pace. Hammer the pace on the final row to empty the tank.

Optional ‘Cash Out’: None

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