141119 Wednesday – Teen Strength & Conditioning

Coach Nick helping out the Alamo Teens in the off season. Teen Strength & Conditioning is Monday – Friday at 4:30

Mobility:  Shoulder Mobility.


Skill Practice Warm Up:  None.


Workout:  Push Press

5 x 3 (5 sets of 3 reps “across,” the same weight for all sets)

Superset: Dumbbell Split Squats (deficit lunges)

5 x 5 (5 sets of 5 reps “across,” the same weight for all sets)

Deficit lunges. Step up on to a 45lb bumper plate for lunges this week. Lunge up onto plate and back to full recovery (feet together)


Metabolic Conditioning Workout:  “Flatline” – As many rounds as possible in 6 minutes.

8 dumbbell burpee clusters (Advanced: 30lbs, Intermediate*: 20lbs, Novice: 15lbs)

60′ bear crawl (30′ out, 30′ back)

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

Scaling Guide:  2 – 4 rounds.

Coaching Notes: A dumbbell burpee cluster is: 1 burpee on the dumbbells, deadlift dumbbells, into a squat clean thruster. This is a very long movement, and you will  be doing the burpee clusters for the majority of the 6 minutes, so pace accordingly. 

Log your results online by clicking here.

Compare To:  New Workout!


Optional “Cash Out”:  5 minute row (Put your dumbbells away BEORE and please row in the warm up / open gym area)

‘Cash Out’s are  OPTIONAL workouts that can be completed after class.  If you scaled the metcon back too much, or you just didn’t hit it hard enough for whatever reason, and you have ‘plenty of gas in the tank’, go ahead and rally a group of people people from class to do the cash out (the coach will probably be too busy getting the next class ready so you will be on your own).

These are not for time, and they are only for those who weren’t able to hit full intensity during the metabolic conditioning workout (not for extra punishment because you ate a cupcake last week).

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