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  • Writer's pictureJohn Fadel

Thursday PVX: Back up Terry

General Warm Up (6 Minutes) (3-9)
  • Get out DBs (warm up weight)

  • :40 Jump rope 

  • :20 Elbow plank 

  • :20 Tall plank 

  • :20 Down dog to push up 

  • :40 Jump rope 

  • :20 DB Deadlift right

  • :20 DB Deadlift Left 

  • :20 Alternating DB Hang clean 

  • :40 Jump rope 

  • :20 Eccentric push ups 

  • :20 DB strict press right

  • :20 DB strict press left 

  • :40 Jump rope 

  • :20 Alterning Lunge

  • :20 Alternating DB Lunge


WORKOUT

Strict Press 

On the 2:00 x 5 Sets: 

2 Strict Press

* Start First Working Set at 50% & Build To Heavy 



"Back Up Terry" 

AMRAP 12: 

8 Dumbbell Push Jerks (R) 

8 Dumbbell Step Back Lunges 

8 Dumbbell Push Jerks (L) 

8 Dumbbell Step Back Lunges 

40 Double Unders 

Dumbbells: (50/35)

  • alternating lunges (8 total) on the same side before switching arms. We don’t want athletes struggling through the double unders today as they should act more as a recovery station in order to push the effort on the DB.  We’re looking to finish about 6 rounds of this AMRAP. 

  • DB Jerk | Light. Unbroken. 

  • DB Lunge | Light. Unbroken. 

  • DU | :60 or less. 

Modifications

DB Jerk

  • Reduce load 

  • Rope volume

DB Lunge

  • Reduce load

  • Reduce volume

  • Unweighted lunge

  • Lunge to elevated target

  • Goblet squat

Double Unders

  • Reduce volume

  • DU practice on a clock

  • Single unders

  • Plate/Line hops 

  • Light KB Swings 

‍. 

After Party 

3 Sets 

10 DB Bench Press 

8 DB Bent row each arm 

6 DB Reverse Flys


For the Coaches:

The one | Teaching Focus 
  • Straight bar 

  • Since we’re highlighting focus on our strict press we want to continue to dial in the mechanics of a straight bar path. Cue the chin back before the athlete’s press. Cue for the athlete to pull back on the bar as they press. You can provide a tactile or visual cue using a PVC pipe to teach this. Place the barbell upright aligned with the athletes midfoot and as they pull the bar into the PVC as they press. 

Logistics
  • In part 1, manage your room so that there are no more than 3 athletes per station. Call athletes on the minute so that you have an opportunity to get eyes on each athlete as they lift. Every athlete should receive an intentional cue, correction, or encouragement through the lift. 

  • In part 2, if you need to manage limited DBs you can have athletes lunge using a KB or similar weighted object so that the DBs can be shared by partners for the Jerks. You’ll want to start athletes at different stations in order for this to work

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