7/27/15 “More Than a Feeling”

 

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Mobility: Shoulder Mobility


Skill Practice Warm Up: None.


Strength: Push Press – Session 13 (100 – 110%)

5 x 3 (5 sets of 3 reps, “across,” same weight for each set)

You should be hitting what your max was when we started this cycle or more. This is the last session before we test for a new max.

Super Set: 5 x 4 DB Split Squat  (5 sets of 4 reps, “across,” same weight for each set)

The emphasis here should be to use the front leg as much as possible. The back leg is more for stabilization.Remember there should be a 3 second pause at the bottom of each lunge just like a box squat! Make sure to keep tension in the front leg once your knee touches the ground.


Metabolic Conditioning:  “More than a Feeling”  – 6 minute AMRAP.

6 two hand dumbbell ground to overhead -one in each hand- (A: 45lbs, I*: 25lbs, N: 15lbs)

6 ring dips (A: 6 reps, I*: 4 reps, N: 6 push ups on your toes)

30 double unders

Scaling Guide:  3 – 7 rounds

Coaching Tips: Keep good flat back discipline on the db ground to overhead!   It is easy to let yourself slip and start rounding your back. If you drop the weights from anywhere above your knee its a 5 burpee penalty. Practice kipping the ring dips before you start, those will be a big help on this one.

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

Scaling Guide: 3 – 7 rounds.

Scale up: Ring Dips instead of Push Ups

Coaching Tips: The ring push ups are going to get hard fast, but fight for finishing larger sets anyway. Be sure to use your hips on the cleans otherwise your arms are going to get very tired quickly. A lot of time can be made up on the runs if you can push the pace.

Log your results online by clicking here.

Compare to: 2014 – 09 – 22

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


Optional ‘Cash Out’: 4 turkish get ups, 2 min row, 2 rounds

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