160524 Tuesday – “Fortunate Son”
Skill Practice Warm Up: Spend 8 minutes to find your heaviest Dumbbell (One in each hand) strict press, or deepest 1 rep strict Handstand push up using plates (Or max reps at a fixed height if you can go head to floor or lower). Warm up gradually by increasing the weight or deficit.
Strength: 1-1-1-1-1-1-1 Front Squat (7 sets of 1 rep, increasing weight- testing for max weight!).
Metabolic Conditioning: “Fortunate Son”
For time, 3 rounds
12 Front Squats ( 65lbs / 95lbs /135lbs)
12 Burpee Pull Ups
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 10 Minutes.
Scale Up: Overhead Squats.
Log your results online by clicking here.
Compare to: November 24, 2015
Coaching Tips: Being able to do the first round of front squats unbroken is not a requirement (but it is probably a good idea as a rough guide for scaling). Ideally the third round should only be broken up into no more than 3 sets. Even less is better.
For the burpee pull ups, the bar needs to be higher than your reach. As in: if you stand flat footed with your arms above your head, you are not able to grasp the pull up bar in the palm of your hand. Anything higher is extra.
Optional ‘Cash Out’: Out: 4 Rounds of 5 Ring Rows, 10 Push Ups, 15 Squats.