141017 Friday – “Hot Iron”

Mobility like strength takes time and consistency, just because we don’t do it during class every day doesn’t mean you should skip it. Come to the gym 10 minutes earlier than usual or stay after class and cool down and mobilize.


Mobility: None.


Skill Practice Warm Up: None.


Workout: Push Press

7 x 1 (7 sets of 1 reps “across,” the same weight for all sets)

Day 4 of Push press, you should be adding weight from the sets of 3’s you did last time. Or refer to this chart from blog last Tuesday, to see where you should be at.

Superset: Split Squat w/ dumbbells

7 x 2 (7 sets of 2 reps “across,” the same weight for all sets)

We are still doing the DB lunges, same way we did last week, just add some weight from last time you did DB lunges.


Metabolic Conditioning Workout: “Hot Iron” – As many rounds as possible in 6 minutes.

7 front squats (Advanced: 135lbs, Intermediate*: 83lbs, Novice: 53lbs)

50 double unders* (Intermediate: 30, Novice: 15 reps including attempts)

*Women’s Rx

Scaling Guide: 2.5 – 5 rounds.

Scale-up option: Scale up to OHS for an extra challenge.

Log your results online by clicking here.

Compare To: 2013 – 01 – 02


Recommended Posts