151018 Sunday – “Split Lip”

Mobility: Shoulder Mobility

Skill Practice Warm Up: none

Strength: 7×1 deadlift – 2 of 14. (7 sets of 1 rep, same weight for each set, focus on form)
For some people this will be the first session of the new strength cycle. Remember to
work up to around 70-80% of your max and then use the rest of the time to hit that weight across. YouTube Preview Image Super Set: 7×2 weighted pull up

Metabolic Conditioning: “Split Lip”
AMRAP in 7 minutes
7 db deadlifts (Performance: 45lb / Athletic: 30lb* / Health: 20lb)
7 db push press (same)
30 double unders or 60 singles
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 8 rounds. Scale up the dumbbells to 55/35lbs and 30 unbroken DUs per
round if you think you’ll get more than 7 rounds. Log your results online by clicking here.
Log your results online by clicking here.
Compare to: September 7, 2014
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’: Finish the round you were on, and then do one more not timed.

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