3/7/15 “Team Lawn Mowing”
Mobility: Hip Mobility.
Skill Practice Warm Up: None
Strength Workout: 7 x 1 (7 sets of 1 rep “across,” same weight for each set)
Day 8 of deadlifts. 7 singles, drop all of them from the top. Stick to the weight you used on Wednesday or if you missed Wednesday try to increase your weight by 5-10% from your last couple of sessions. You will want to stick to this same weight for the next few deadlift days.
Superset: Weighted Strict Pull ups
6 x 5 (6 sets of 5 reps “across, same weight for each set). Scale by using the lightest band possible where you can still get 5 reps.
Metabolic Conditioning Workout: Team Lawn Mowing
With teams of 4, as many reps as possible in 10 minutes (one sled per team).
90 foot low handle sled push, 90 foot high handle sled push (A: +140lbs, I*: +90lbs, N: +50lbs)
Down and back is ONE rep. You may only switch after a person has done 90′ low handle and 90′ high handle.
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 12 – 24 reps (combined for team).
Coaching Tips: Start the first couple sled pushes slower than you think. They get hard very quickly!
Compare To: 14 – 08 – 01
Optional Cash Out: 15 Burpees, 100m run 5 minutes