Monday – January 07, 2019 – 190107
Context: Practice – Push hard on the push presses, but take today’s metcon easy
Dynamic Warm Up Option: 3 sets of 5 push-ups, 5 air squats,5 ring rows, 5 deadbugextensions (each side), 5 spiderman lunges (each side). Then 5,4,3,2,1 with an empty bar: bent over row, hang muscle clean, shoulder press, front rack lunge (1L/1R = 1 rep)
Mobility/Activation/Prehab: Shoulder
Skill Practice Warm Up: None.
Strength: 1-1-1-1-1-1-1 Push Press (7 sets of 1 rep, adding weight each set if possible)
Super Set: None.
Metabolic Conditioning: “Hot Rain”
4 rounds for time
8 db push press -two hand- (Health: 15lb/Athletic: 30lb*/Performance: 45lb)
8 db reverse lunges -4 per side, hands at sides or front rack- (same)
8 db bent over rows (same)
200m run or 30/35 Cal row
“Don’t drop it” Rule: If you put the dbs down during the db portion, you must do 30 jumping jacks before picking them back up again.
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 11 minutes, about 2:15 per round. Scale up: 35/50lb dbs
Coaching Tips: Pace this so you can do the db work without putting the dumbbells down (and paying the penalty). You can rest in the sets in the front rack or the hang position if needed. Be sure to use your hips on the push presses. Keep the abs tight on the lunges and do not let the back hyper extend. Make sure the bent over rows are ‘strict’.
Compare to: NEW WORKOUT!
Optional ‘Cash Out’ or Hypertrophy: 5 rounds of “Cindy” OR 3 sets of 12 db curls in a super set with 12 loaded hip extensions
“By the Numbers” Book References: Push Press p. 292, Running p. 269, Rowing p. 142