160322 Tuesday – “Low Dessert”
Mobility: Shoulder (playlist video here)
Skill Practice Warm Up: None. (list of fun games to play here)
Strength: 6×2 Push Press – 11 of 14 (6 sets of 2 rep, same weight across, approximately 90-95% of max). Instructional Video Here.
Double Unders* (Athletic: ½ including attempts, Health: single unders)
Dumbbell thrusters (Performance: 45lbs, Athletic *: 25lbs, Health: 15lbs)
OR (Scale Up)
Dumbbell thrusters (Men: 45lbs, Women 30lbs)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: Low Dessert: 4-7 minutes, High Dessert: 6-9 minutes
Log your results online by clicking here.
Coaching Tips: This one will be ‘saucy’ for the shoulders, especially for people who jump rope with wide arms and/or don’t use hip drive to get those dumbbells overhead. Hustle between transitions, otherwise a lot of time can be lost walking back and forth. More than half of the reps are in the first two rounds so remember that when you finish the 8 thrusters. Push to do the last rounds unbroken! If you really struggle with double unders, just do singles to keep the speed and intensity up.
Optional ‘Cash Out’: 40 burpee pull-ups on a bar that is just out of reach