Mobility: Hip mobility
Skill Practice Warm Up: None.
Strength: 7×1 deadlift – 11 of 14. Same weight as Monday. (7 sets of 1 rep, “across,” same weight for each set)
Super Set: 7×2 weighted pull up (7 sets of 2 reps, “across,” same weight for each set)
Metabolic Conditioning: “Russian Frenzy”
For MAX sled pushes
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 – 60 reps (remember that out and back = 2 ‘reps’)
Log your results online by clicking here.
Compare to: April 20, 2015
Coaching Tips: Trade off with a partner so that you need to set up less sleds. Try and get through the kettlebell swings as fast as possible (unbroken, or with a single rest). Go for broke on the sled pushes due to the 2 minute rest!
Optional ‘Cash Out’: 800 meter run.