160208 Monday – “Times Like These”

Mobility: Hip (playlist video here)

Skill Practice Warm Up: none

Strength: 6×2 Squat Clean or Pause Clean – 11 of 14 (same weight as Saturday – approximately 90% of max, 6 sets of 2 reps, “across,” same weight for each set)

Super Set: 6×4 half kneeling single arm dumbbell/kettlebell shoulder press (6 sets of 4 reps, “across,” same weight for each set). Instructional video here.

Metabolic Conditioning:Times Like These

7 minute AMRAP (as many rounds as possible)

7 toes-to-bar

30′ walking lunge

14 American kettlebell swing (Performance: 53lb / Athletic: 35lb* / Health: 26lb)

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

Scaling Guide: 3 – 5 rounds, Scale Up: overhead lunge with kettlebell.

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: Try to hit the toes-to-bar in big sets. Make sure you maintain good knee discipline on the lunges (keep it over the ankle), and try to ‘spread’ the floor with your feet.  Push to the front and back, not just up. Do not push off of you knee with your hands. Watch the hyperextension of the lumbar on the American kettlebell swings; keep the back flat, and abs tight – especially with the toes-to-bar making them tired.

Optional ‘Cash Out’: With a partner, 10 db/kb squat clean thrusters, 60 double unders, 3 rounds

Bodyweight Bonanza Week #5: “Hang in there!”

Bar Holds (Chin Over Bar) – 5 sets @ 30 secs. up to 1 min

L-Sits – 5 sets @ 10 secs. up to 1 min

Ring Dips (Strict) – 5 sets, 5 – 10 reps.

Planche Lean – 5 sets, 30 secs or longer.

Skin The Cat – 5 sets, 1 – 3 reps as far as you can go.

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