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.

Super Set: 6×4 dumbbell lunge or split squat (6 sets of 4 reps, same weight across).Instructional video here. And more here.

Metabolic Conditioning:

For Time

“Low Dessert”

50-40-30-20-10

Double Unders* (Athletic: ½ including attempts, Health: single unders)

10-8-6-4-2

Dumbbell thrusters (Performance: 45lbs, Athletic *: 25lbs, Health: 15lbs)

OR (Scale Up)

“High Dessert”

50-45-40-35-30-25-20-15-10-5

Double Unders

10-9-8-7-6-5-4-3-2-1

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.

Compare to: Low Dessert or High Dessert

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

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