3/1/15 “Penny Lane”
Mobility: Hip Mobility.
Skill Practice Warm Up: None.
9 x 1 (9 sets of 1 rep “across,” same weight for each set)
Day 6 of deadlifts. 9 singles, drop all of them from the top. This is the last day at this weight, use the same as your last couple session. Next session you should be going up 5% – 10%.
Superset: Weighted Strict Pull ups
6 x 6 (6 sets of 6 reps “across, same weight for each set)
Use same weight as earlier in week. Or lightest band possible where you can still get 6 reps.
Metabolic Conditioning Workout: “Penny Lane” – As many rounds as possible in 7 minutes.
30′ overhead walking lunge (A: 45lbs, I*: 25lbs, N: 15lbs)
15 ‘Russian’ height kettlebell swings (A: 53lbs, I*: 35lbs, N: 26lbs)
Push ups (A: 15 reps, I*: 10 reps, N: 10 ring push ups, not knee push ups)
Scaling Guide: 3 – 5 rounds
*Women’s “As Prescribed” weights and reps (Rx)
**Kb swings should be ‘Russian’ height.
Compare To: New Workout!
Optional Cash out: 1 minute of max pull ups, 4 minutes of max meters rowing