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.

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