Salt Marshes

Friday – February 2, 2018 – 180202

Context: Practice – Using your abs on overhead carries

Dynamic Warm Up Option: 2 min jump rope, Then 3 rounds of 10-20m single arm OH carry (each arm), 10 ring rows, 10 push ups, 10 side lunges, 10 hollow rocks, 3 inch worms

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on toes to bar progressions.

Strength: 6 x 2 Push Press 12 of 12 (6 sets of 2 reps, same weight for each set, at 90-100% of max)

Super Set: 6 x 4 single leg deadlift with two dumbbells

Metabolic Conditioning: “Salt Marshes”

6 minute AMReps (As many reps as possible), Scale up: 7 min

1, 2, 3, etc. dumbbell shoulder press (Health: 15lb / Athletic: 25lb* / Performance: 45lb)

40 ft dumbbell overhead carry (20′ out, 20′ back)

40 ft broad jump between each shoulder set (20′ out, 20′ back)

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

Scaling Guide: 25-55 reps (dumbbell carry counts as 1 rep, broad jump counts as 1 rep), Finishing the 5s to about the 8s. Scale Up: 7 min

Compare to: September 21, 2017

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 dumbbell presses and rest so that you can do the last press and go right into the dumbbell overhead carry. Make sure you use your arms on the broad jumps to get a bit of extra distance!

Optional ‘Cash Out’ or Hypertrophy:  10 kipping pull ups, 30 double unders, 4 min OR 3 sets of 10 narrow grip chin ups in a super set with 15 banded good mornings

“By the Numbers” Book References: Press p. 199