By bendiablocf

Jamie Lee Teaching the Push Up to the Coaches

Coach Jamie Lee leading the rest of the coaches in proper push up technique and ring dip progressions at last weeks Coaches meeting.


Mobility: Hip Mobility.


Skill Practice Warm Up: None.


Workout: Front Squat

3 – 3 – 3 – 3 – 3 – 3 (6 sets of 3 reps “Strong Effort,” adjusting load each set)

Superset: Single Arm Dumbbell Shoulder Press

3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting load each set)


Metabolic Conditioning Workout: “Satellite” – As many rounds as possible in 7 minutes.

Strict chin ups (Advanced: 6 reps, Intermediate*: 3 reps, Novice: 3 reps w/ smallest band)

6 ‘heavy’ thrusters (Advanced: 115lbs, Intermediate*: 73lbs, Novice: 53lbs)

10 Burpees

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

Scaling Guide: 2.5 – 5 rounds

Plan D – Scale up option (If you think you can do more than 5 rounds) 25lb / 10lb* dumbell for chin ups and 135lb / 83lb* thrusters.

Log your results online by clicking here.

Compare to: New Workout!

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