8/4/15 “Right Side Down”


Mobility: Shoulder Mobility

Skill Practice Warm Up: None.

Strength: Push Press 1 – 1 – 1 – 1 – 1 – 1 – 1 (7 Sets of 1 Reps “Strong Effort” – Increasing Load Each Round).

After 13 sessions it’s time to test your push press. Warm up as you normally did during this last few sessions and make smaller jumps as the weight gets heavier. Be sure the body is ready before you  start lifting heavy and take extra rest between big attempts. We won’t have split squats as a super set so you can save all your energy for that PR. Feel free to drop the weight after each rep and have your friends help pick it back up.

Metabolic Conditioning:  “Right Side Down” – For time. (9 minute time cap)

15 HSPU (A: kipping, head to floor, I*: kipping, head to abmat, N: knees on box)

200m run

15 dumbbell shoulder press –one in each hand-(A: 45lb, I*: 25lb, N: 15lb)

200m run

15 ring push ups

200m run

Scaling Guide:  4 – 7 minutes.

Log your results online by clicking here.

Compare to: 2014 – 05 – 31

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

Coaching Tips: Break up the HSPU early!  The goal is to do 15 perfect reps, not to do a few good reps, a few terrible reps, then a bunch of failed reps.  Make sure you keep the dumbbell shoulder presses STRICT! No bending of the knees or hips in the slightest. If you need more time to rest your shoulders, don’t run as fast. If you know you can hit a new set right away, sprint hard.

Optional ‘Cash Out’: 100m db/kb farmer carry, 15 burpees, 2 rounds

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