Skill Practice Warm Up: Spend 6 minutes working on pistols and pistol progressions.
Strength: 5 x 3 Front BOX squat – 9 of 15 (5 sets of 3 reps, same weight across, approximately 70 – 80% of front squat).
Super Set: 5 x 5 weighted strict pull up -or progression (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Vodka on the Rocks”
10 minute AMRAP (As many rounds as possible)
6 Dumbbell Thrusters (Health: 15lbs, Athletic*: 30lbs, Performance: 45lbs)
12 ‘heavy’ Russian Kettlebell Swings (Health: 35lbs, Athletic*: 53lbs, Performance: 70lbs)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6-10rounds, about 45s per round. Scale Up: 35/50lb dbs and 70/88lb kb.
Coaching Tips: Try to do the thrusters unbroken or in two sets. Keep your chest up, and make sure that your abs stay tight (so that your back is protected). Think about ‘pulling’ the dumbbells down so you are working with gravity rather than trying to slow it down. The Russian kettlebell swings are going to be a bit heavy, but this is a good workout to try a “new” weight (a kettlebell weight that is heavier than you usually use). Break these up as soon as your form starts to slip. Don’t try and get away with questionable form for a single rep!
‘Cash Out’: 12 box step ups, 12 burpees, 4 minutes