160403 Sunday – “Love is a Battlefield”

Context: Practice

Mobility: Hip (playlist video here)

Skill Practice: Spend 8 min working on GHD or Med Ball sit up progressions. Perform 4 sets of 10 reps.

Strength: 6×2 Front Box Squat 2 of 15 (6 sets of 2 reps, same weight across, approximately 60-70% of max front squat). Video here.

Super Set: 6×4 Strict Handstand Push-up

Metabolic Conditioning: “Love is a Battlefield

7 minute AMRAP (as many reps as possible)

2,2,4,4,6,6… etc.

Back squat (Performance: 135lbs, Athletic*: 85, Health: 55)

Toes-to-bar

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

Scaling Guide: 60 reps (through the 10s) to 112 reps (The 14s), Scale Up: 155/105lb bar

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: Hustle between the movements in the first rounds to bank some reps. Eventually you’ll need to start breaking them up and at that point it is best to break them up into equal sets. That said, try and spend a bit more time resting in the middle of the set and don’t burn up time walking between movements. The midline will be taxed so make sure you are conscious of keeping your core tight and not rounding or hyper extending the back on the squats.

Optional ‘Cash Out’: 2 min row, 1 min burpees over rower, 2 min row

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