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Tuesday 170912

Matt G. looking strong overhead.

Context: Practice

Skill Practice Warm Up: 40 seconds on, 20 seconds off, for 4 rounds, practicing double unders.

Metabolic Conditioning: “Dancing Queen

For time. 5 rounds
8 push press (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
Chest-to-bar Pull-ups (Health: 8 ring rows, Athletic: 8*, Performance: 12)
8* broad jumps 4 feet each jump (Health: 4)
400m run

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

Scaling Guide: 16 - 22 minutes, about 4.5 min per round

Compare to: NEW WORKOUT

Coaching Tips: Make sure you select a load that allows a push press (and not a jerk). The bar must go overhead in one continuous motion. Be smart about the pull ups and do not damage your hands or your shoulders (break them up pretty often). If you cannot do a full 4' broad jump, scale down to use as many jumps as needed to make it 4'. Pace the runs so you can come right in and start a set of push presses with minimal rest.

Optional ‘Cash Out’ or Hypertrophy: none