141206 Saturday – “Under the Table and Dreaming”
Please help us collect canned or dried foods this holiday season, our donation barrel is next to the Yoga Room, we’ll make sure to clear Coach Whitney out before we give it back.
The Monument Crisis Center helps provide 20,000 boxes of food to 4,500 households in Contra Costa County. We thank you in advance for your generosity and appreciate your support.
Mobility: Shoulder Mobility
Skill Practice Warm Up: None.
Workout: Shoulder Press
3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting weight each set)
Metabolic Conditioning Workout: “Under the Table and Dreaming” – For time.
10 – 8 – 6 – 4 – 2 (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)
Dumbbell shoulder press
50 – 40 – 30 – 20 – 10
Coaching Notes: So the workout goes: 10 shoulder press, 50 double unders, 8 SP, 40 DU, 6 SP…etc. This will be a very shoulder intensive workout. Resist the urge to do push press, even in later rounds when your shoulders are tired. Put dumbbells down and take a rest if you need to, the movement is STRICT press.
Scaling Guide: 3:30 – 7:00 minutes
Compare To: New Workout!
Optional Cash Out: 10 burpees, 4 toes to bar, 4 minutes
‘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).