160415 Friday – “Captain Jack Sparrow”

Mobility: Shoulder (playlist video here)

Gymnastics Skill Practice Warm Up: Spend 3 Sets progressing thought:

5-10: Parallette Push Up,

1-5 ring dips, and/or

1+ Muscle Ups.

If you are unable to do 1 strict ring dip, you will be doing 3 sets of push ups or if you are unable to do muscle ups you can do 1 set of push ups and 2 sets of ring dips.

An example would be Set 1: 10 Push Ups, Set 2: 4 Ring Dips, Set 3: 4 Ring Dips or Set 1: 8 Push Ups, Set 2: 8 Push Ups, Set 3: 6 Push Ups.

Spend no more than 8 minutes getting this done.

Strength: None

Super Set: None

Metabolic Conditioning: “Captain Jack Sparrow

For time.

1000m Row

25 Push Presses (Performance: 75lbs, Athletic*: 55lbs, Health: 33lbs)

50’ Walking Lunge

25 Toes-to-Bar

50’ walking lunge

25 push presses (same weight)

1000m row

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

Scaling Guide: 11 – 18 min.

Log your results online by clicking here.

Compare to: June 11, 2015

Coaching Tips: Start out aggressive on the row, but coast the last 300m or so. You want to be able to get right off and start push pressing immediately. Try to do the toes to bar in as few sets as possible. The same goes for the last set of push presses. For the final row, go as fast as possible.

Optional ‘Cash Out’: None

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