3/1/15 “Penny Lane”

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Mobility:  Hip Mobility.


Skill Practice Warm Up:  None.


Workout:  Deadlift

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.

Log your results online by clicking here.

Compare To:  New Workout!


Optional Cash out:  1 minute of max pull ups, 4 minutes of max meters rowing

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