160311 Friday – “Avast Matey”

Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: None

Strength: 6×2 Push Press – 8 of 14 (6 sets of 2 reps, same weight across, approximately 85% of max). Instructional Video Here.

Super Set: 6×4 dumbbell lunge or split squat (6 sets of 4 reps, same weight across).Instructional video here. And more here.

Metabolic Conditioning: “Avast Matey

For time.

25 kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

10 supine ring rows

Row (Performance: 500m, Athletic*: 400m, Health: 300m)

10 supine ring rows

25 kettlebell swings

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

Scaling Guide: 4 – 8 minutes. Scale up to 70/53 on the kettlebell swings for an extra challenge.

Log your results online by clicking here.

Compare to: June 22, 2015

Coaching Tips: Be wary that if you do the ‘two hand snatch’ version of the kettlebell swing. That variation tends to blow up the biceps and grip – which will make the ring rows and rowing much more difficult. Focus on the hip pop and flat back for the kettlebell swings. Don’t forget to keep the ring rows strict!

Optional ‘Cash Out’: 100m farmer carry, 400m run with medball

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