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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