A-Earley, not messing around with some heavy deadlifts. Rumor has it the 5AM class really likes having her join them from time-to-time:)
Strength: 7 x 1 Snatch - 11 of 14 (7 sets of 1 rep, same weight across, approximately 80 - 90%)
Super Set: 7 x 3 strict ring dip (or progression) or strict weighted (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Salt Marshes”
6 minute AMReps (As many reps as possible), Scale up: 7 min
1, 2, 3, etc. dumbbell shoulder press (Health: 15lb / Athletic: 25lb* / Performance: 45lb)
40ft dumbbell overhead carry (20' out, 20' back)
40ft broad jump between each shoulder set (20' out, 20' back)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 25-55 reps (dumbbell carry counts as 1 rep, broad jump counts as 1 rep), Finishing the 5s to about the 8s.
Compare to: March 17, 2017
Coaching Tips: These shoulder presses are STRICT so there is no hip or knee bending allowed. Keep the abs tight and do not hyper extend the lumbar either. Be smart about the dumbbell presses and rest so that you can do the last press and go right into the dumbbell overhead carry. Make sure you use your arms on the broad jumps to get a bit of extra distance!
Optional ‘Cash Out’ or Hypertrophy: 4 min max cal row or airdyne OR 3 sets of 10 single arm db bent over rows super set with 12 weighted step ups per leg