160401 Friday – “Midshipman’s Nightmare“
Congratulations to Dawn and Justin (& Maggie) on their newest family member – Remy.
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.
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