160424 Sunday – “Summertime Blues”
Mobility: Shoulder (playlist video here)
Skill Practice: Spend 10 min working on strict and kipping toes to bar progressions. Perform at least 5 sets of 5-15 reps.
Strength: 5-5-5-5-5 Bench Press (“Strong Effort, increase weight with each set, max or above max by last set, use a spotter!)
Super Set: none
Metabolic Conditioning: “Summertime Blues“
6 minute AMRAP (As many rounds as possible)
7 ring push ups
14 dumbbell power snatch (Performance: 45lbs, Athletic*: 30lbs, Health: 20lbs)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 7 rounds.
Log your results online by clicking here.
Compare to: January 21, 2015
Coaching Tips: Alternate dumbbell snatches as desired, but we recommend that you do an even amount on each arm. Rx on the ring push ups is ring straps hanging down directly below pull up bar, with rings a few inches off the ground (just high enough so that you aren’t scratching your knuckles on the ground). If you need to scale the push ups, walk the rings up far enough so that you can get 7 push ups. As you fatigue in the workout try and keep the ring angle the same, you shouldn’t be walking rings farther and farther up every round to make sure you do the push ups unbroken. If you start to fail reps, feel free to walk the rings up farther, but if you fatigue and have to break up the push ups in 2 -3 sets that happens, even to people doing “Rx”. The goal isn’t always to do every movement unbroken.
Optional ‘Cash Out’: 15 burpees, 400m med ball run