3/11/15 “Winter Palace”

Woody Cody

Mobility: Hip and Shoulder before class.

Skill Practice Warm Up: None.

Strength Workout: 9 x 1 (9 sets of 1 rep “across,” same weight for each set)

Day 9 of deadlifts. 9 singles, drop all of them from the top. Stick to the weight you used last Wednesday or Saturday.

Superset: Weighted Strict Pull ups

6 x 6 (6 sets of 6 reps “across, same weight for each set). Scale by using the lightest band possible where you can still get 6 reps.

Metabolic Conditioning Workout:  “Winter Palace” –

 7 minute Amrap

5 Kipping Handstand Push Up (A: kipping head to floor, I*: 1 abmat, N: db strict press 1/3 bw combined)

10, 12, 14, 16… etc

American Kettlebell swing (A: 53lbs, I*: 35lbs, N: 26lbs)

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

Scaling Guide:  72 – 176 reps.  Scale up by doing 70/53lb kb swings and doing the HSPU strict (or without an abmat if you are a lady).

Coaching Tips: Pace carefully with the HSPU. Break them into smaller chunks early on.  If you know that you’ll get stuck on them, don’t scale down the range of motion (more abmats), instead, scale down the reps (do 3 every round for example).

Log your results online by clicking here.

Compare To: 14 – 05 – 02

Optional Cash Out: Row 2 minutes, 1 minute of double unders, row 2 minutes.

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