151006 Tuesday – “Living on a Prayer”
Mobility: Hip Mobility.
Skill Practice Warm Up: Spend 8 minutes working up to a max weighted strict pull up.
Strength: Deadlifts 1-1-1-1-1-1-1 (7 sets of 1 rep, “strong effort” – increasing load each round) This will be our new strength focus. Today is a pre-test to find your max effort. Let the body warm up and once you get to heavier weights make sure to rest in between each rep. If you hit a PR, great job, just don’t get greedy. Once form and technique start to degrade call it quits. Do NOT Injure yourself and please listen to the coach if they ‘Cut you off.’
Metabolic Conditioning: “Living on a Prayer” 7 Minute AMRAP
Row (Performance: 300m, Athletic*: 250m, Health: 200m)
30’ DB Walking Lunge (One in each hand at sides) (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)
Strict Chin Up (Performance: 6, Athletic*: 3, Health: 3 with a band)
Scaling Guide: 2 – 4 Rounds
Scale Up: DB Overhead Lunges
Compare to: New Workout!
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: Be sure to emphasize the leg and hip pull during the rows. If you use your arms too much, you will blow them up for the chin ups! For the lunges, maintain good posture with head neutral and shoulders back. Don’t tip the torso forward.
Optional ‘Cash Out’: 400m run with medball