4/20/15 “Russian Frenzy”
Mobility: Hip Mobility.
Skill Practice Warm Up: Hollow rocks and ring outs (Learn how to ‘turn on’ your abs before deadlifting!)
Strength Workout: Deadlifts 1-1-1-1-1-1-1 (7 sets of 1 rep, “strong effort” – increasing load each round) Let the body warm up and once you get to heavier weights make sure to rest in between each rep. If you hit a PR, great job, just don’t get greedy. Once form and technique start to degrade call it quits. Do NOT Injure yourself and please listen to the coach if they ‘Cut you off.’
Super Set: Weighted Pull Ups 7 x 2 (7 Sets of 2 at the same weight or band)
Metabolic Conditioning Workout: “Russian Frenzy”
In 2 minutes:
15 ‘heavy’ Russian kettlebell swings (A: 70lbs, I*: 53lbs, N: 35lbs)
Then max repetitions of low sled push & high sled push 20 feet (A: +180lbs, I*: +90lbs, N: +0lbs) – Each sled push is 1 rep (out and back = 2 ‘reps’)
Rest 2 minutes
Repeat 15 kb swings and then max sled pushes in 2 min again.
Record total sled push reps.
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 15 – 30 reps (remember that out and back = 2 ‘reps’)
Coaching Tips: Trade off with a partner so that you need less sleds set up. Try and get through the kb swings as fast as possible (unbroken, or with a single rest). Go for broke on the sled pushes due to the 2 min rest!
Compare To: 2015 – 02 – 25
Optional ‘Cash Out’: 1 minute sled pushes, 1 minute burpees. 2 rounds.