151123 Monday – “Asteroid”

Mobility: Hip mobility

Skill Practice Warm Up: None

Strength: 9×1 deadlift – 12 of 14. Same weight as Thursday. (9 sets of 1 rep, “across,” same weight for each set)


Super Set: 9×1 weighted pull up (9 sets of 1 rep, “across,” same weight for each set)

Metabolic Conditioning: “Asteroid”

7 minute AMRAP (As many rounds as possible)

5 left hand dumbbell presses (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)

5 right hand dumbbell presses

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

20 abmat sit ups

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

Scaling Guide: 3-6 rounds.

Log your results online by clicking here.

Compare to: March 14, 2012

Coaching Tips: Be STRICT on the single arm dumbbell presses!  Don’t let your knees bend OR let yourself shift to dip the shoulder to get some extra push.  Sometimes it helps to put your free hand on your abs to make sure you are keeping your core tight throughout the movement.  Keep the torso rigid for the kb swings and don’t let the shoulders

Optional ‘Cash Out’: 100m db/kb farmer carry, 15 wall ball, 3 rounds


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