Wednesday – 4/10
Context: Practice – Keeping strict movements strict
Dynamic Warm Up Option: 2 sets of 10 ring rows, 10 push ups, 10 air squats, 10 jumping jacks. Then 3 sets of 5 reps of each with an empty barbell: straight leg deadlift, shoulder press, front squat, push jerk
Mobility/Activation/Prehab: Shoulder
Skill Practice Warm Up: At the end of each round of warm-up, 2 max broad jump
Strength: 2-2-2-2-2-2-2 split or push jerk (7 sets of 2 reps, increase weight each set if possible)
Super Set: 7×6 single leg deadlift with two dbs (7 sets of 6 reps on each side)
Metabolic Conditioning: “Salt Marshes”
AMReps in 6 min (Scale up: 7 min)
1, 2, 3, etc. DB shoulder press – two hand- (Health: 15lb/ Athletic*: 25lb/ Performance: 45lb)
(between each shoulder press set)
20′ out, 20′ back db overhead carry or Farmers Carry
20’out 20′ back broad jump or bunny – hops
Scaling Guide: counting reps (db walk = 1 rep, broad jump out and back counts as two reps) 30 – 90 reps. Finishing R5: 30 reps. R6: 45 reps. R7: 62 reps. R8: 81 reps. R9: 102. Scale Up: 7 minutes.
Compare to: February 2, 2018
Coaching Tips: These shoulder presses are STRICT so there is no hip or knee bending allowed.  Keep the abs tight and do not hyper extend the lumbar either.  Be smart about the db presses and rest so that you can do the last press and go right into the db OH carry. Make sure you use your arms on the broad jumps to get a bit of extra distance!
Optional ‘Cash Out’ or Hypertrophy: 16 reverse lunge steps, 40 double unders, 4 minutes, OR 3 sets of 15-20 banded tricep press downs in a super set with 12 db weighted step ups
“By the Numbers” Book References: Push Jerk p. 424, Split Jerk p. 470