160401 Friday – “Midshipman’s Nightmare“

Congratulations to Dawn and Justin (& Maggie) on their newest family member – Remy.

Remy Mangat

Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: none (list of fun games to play here)

Strength: 6×2 Push Press – 14 of 14 (6 sets of 2 rep, same weight across, approximately 95% – over 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: “Midshipman’s Nightmare“

8 minute AMRAP (as many rounds as possible)

4 Dumbbell Shoulder Presses (Performance: 45, Athletic*: 25lb, Health: 15lb)

4 Dumbbell Push Presses (same)

4 Dumbbell Push Jerks (same)

250 m Row

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

Scaling Guide: 4 – 8 rounds.

Log your results online by clicking here.

Compare to: October 23, 2012

Coaching Tips: Really focus on keeping a tight core through the shoulder pressing movements. If (or when) you have to break them up, try splitting them up in the middle of a movement instead of at the transition. For example, 4 shoulder presses, 2 push presses, brea, 2 push presses, 4 push jerks. Start each row with a couple fast short pulls to get the flywheel spinning. Keep the speed up on the rows and don’t get lazy!

Optional ‘Cash Out’: With a partner, 20 burpees, 20 box step ups, 3 rounds

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