130216 Sat – Upsidedown Beefcake

Is “Upsidedown Beefcake” paleo?

Mobility:  Hip Mobility.

Skill Practice Warm Up:  Single arm dumbbell strict press.  Work up to a near max 3 rep effort on both sides (it should take 4-5 sets). Remember to keep that ‘gig line’ vertical!

Workout:  Box Squat (Final week, but still no dropping bars!)

5 x 3

Metabolic Conditioning Workout:  ”Upsidedown Beefcake” – 2 rounds for total reps (Fight Gone Bad style).  You can start on any exercise, but they must be performed in order. 1 minute on each exercise.

Handstand Push up (Advanced: Head to floor strict, Intermediate*: head to floor kipping, Novice: two hand dumbbell strict press)

Pistols* –alternating legs- (Novice: one legged ‘sit to stand’ on a low box – 8” or 12” if possible)

Sled push 30 feet –each 30’ interval is one ‘rep’, you must alternate low/high push though – (+180lbs, +140*, +90)

Scaling Guide:  40 – 80 reps

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

Log your results online by clicking here.

Compare To:  New Workout!

Article:   Does this seem like the eco system at DCF? –

“. . . These kinds of developmental accelerations often feature the same set of ingredients — a motivational ecosystem:

• 1) A full windshield — lots of good models to stare at and follow, and a shared identity.
• 2) A good-size group of peers/parents to reinforce and celebrate the early attempts like crazy. Keep going! Do it again! 
• 3) An ultra-clear game that teaches itself. Nobody needs to tell Titus that he succeeded or not — he can see the ball go through the hoop, and adjust his efforts accordingly. . .”

Read the full article on the Talent Code blog.