Mobility: Hip Mobility.
Skill Practice Warm Up: None.
1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 rep “Strong Effort,” adjusting load each set)
If you back is still a bit tender from doing 14.3 last week, take it very easy today.
Superset: Perform 10-20 hollow rocks between each deadlift (after your warm up sets). Then try and ‘recreate’ the use of your abs and abdominal pressure when you are deadlifting!
Metabolic Conditioning Workout: “Moscow Makeover” – For time.
Russian Kettlebell swing (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)
Abmat sit up (butterfly)
Hand release push ups
Scaling Guide: 4 – 8 minutes. 9 minute cut off. For an additional challenge, scale up the kb weight to 88/70 and do clapping push-ups.
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: The ‘Russian’ means that the kettlebell is only going up to eyeball/forehead height (not overhead). That means that this is a good workout to use a ‘new’ weight you haven’t gotten too much experience with yet. For example, if you can do the 35lb kettlebell overhead (“American” style), then you should be able to do the 44lb or 53lb “Russian” swings. If you are looking for some more intensity, try to pull these down to speed up the cycle time.
Be extra vigilant about ‘rocking’ on your thighs for the push-ups. Keep your toes on the floor and focus on firing your butt and your quads to keep the reps legit.
Rep schemes like these are deceiving. Basically