Split Lip

Monday – February 5, 2018 – 180205

Context: Practice –  Keeping the back flat on push presses, deadlifts, etc.

Dynamic Warm Up Option: 2 sets of 10 ring rows 10s crab bridge, and 5 L / 5 R side lunge. Then 5,4,3,2,1 with an empty bar: hang muscle clean, front squat, push press, good morning

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions.

Strength: 1-1-1-1-1-1-1 Push Press test for max (7 sets of 1 rep, increase weight for each set, to or above max)

Super Set: none

Metabolic Conditioning: “Split Lip”

7 minutes AMRAP (as many rounds as possible)

7 dumbbell deadlifts -two hand- (Health: 20lb / Athletic: 30lb* / Performance: 45lb)

7 dumbbell push press -two hand- (same)

30 double unders or 60 singles

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

Scaling Guide: 4 – 8 rounds. Scale up the dumbbells to 35/55lbs and 30 unbroken DUs per

round if you think you’ll get more than 7 rounds.

Compare to: March 21, 2017

Coaching Tips: Be very careful about rounding the back on the dumbbell deadlifts!  Hinge at the hips and keep the back flat.  Break up the sets before your form starts to degrade. Only one head of the dumbbell needs to touch the floor each rep.  No jerking the dumbbells, they need to be push presses.  Focus on the hip drive.

Optional ‘Cash Out’ or Hypertrophy: 10kb swings, 15 wall ball, 5 min OR 3 sets of 12 db curls in a superset with 15 loaded glute bridges

“By the Numbers” Book References: Push Press p. 292, Double Unders p. 213, Deadlift p. 151