150225 Wednesday – “Russian Frenzy”

9am class with coach Jordan is always fun and upbeat!

Mobility:  Hip Mobility.

Skill Practice Warm Up:  Hip circles (band walks) or Jones squats.

Workout:  Back or Box Squats

5 – 5 – 5 – 5 – 5 (5 sets of 5 reps “Strong Effort,” adjusting weight each set)

Metabolic Conditioning Workout:  “Russian Frenzy”

In 2 minutes:

15 ‘heavy’ Russian kettlebell swings (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)

Then max repetitions of low sled push & high sled push 20 feet (Performance: +180lbs, Athletic*: +90lbs, Health: +0lbs) – Each sled push is 1 rep (out and back = 2 ‘reps’)

Rest 2 minutes

Repeat 15 kb swings and then max sled pushes in 2 min again.

Record total sled push reps.

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

Scaling Guide:  15 – 30 reps (remember that out and back = 2 ‘reps’)

Coaching Tips: Trade off with a partner so that you need less sleds set up. Try and get through the kb swings as fast as possible (unbroken, or with a single rest).  Go for broke on the sled pushes due to the 2  min rest!

Log your results online by clicking here.

Compare To:  14 – 12 – 05

Optional ‘Cash Out’: 10 burpees, 10 box jumps, 5 minutes.

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