3/4/15 “On Her Majesty’s Secret Service”


Mobility:  Hip Mobility.

Skill Practice Warm Up: None

Strength Workout: 5 x 1 (5 sets of 1 rep “across,” same weight for each set)

Day 7 of deadlifts. 5 singles, drop all of them from the top. Try to increase your weight by 5-10% from your last couple of session. You will want to stick to this same weight for the next few deadlift days.

Superset: Weighted Strict Pull ups

7 x 4 (7 sets of 4 reps “across, same weight for each set) Increase the weight from your last session. Scale by using the lightest band possible where you can still get 4 reps.

Metabolic Conditioning Workout:  “On Her Majesty’s Secret Service” – 2 rounds for time

10 Clean & Jerks (A: 115lbs, I*: 75lbs, N: 55lbs)

100m Bumper Plate Farmer Carry (A: 45lb Bumpers, I*25lb Bumpers, N: 25lb DB’s) One bumper plate in each hand. Instead of scaling down to a 15lb bumper plate use a heavier dumbbell, it will be easier to carry and you can carry more weight.

Scaling Guide: 3 – 6 Minutes

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

Log your results online by clicking here.

Compare To:  New Workout!

Optional Cash Out: 2 minute row, 20 burpees, 2 minute row.

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