10/9/12

Great attitude from everyone yesterday, especially the first group! Way to start pushing weights and grind through a tough workout!

Today everyone is going to be doing the strength movement so I am going to post the videos up here.

Behind the Neck Push Press






Kipping Practice- Both groups, but ESPECIALLY for the 6:00 Group


Wall Climbs- for the 7:05 Group



6:00 AM Group

Warmup:
General Dynamic
Kipping Practice!
Shoulder Mobility!

Strength:
Behind the Neck Push Press
Spend about 15:00 working on sets of 3 at a manageable weight. Practice some kip swings between sets.

Conditioning:
4 rounds, with a partner-
5 Dumbbell Push Press
AMRAP Pullups (pop quiz- what does AMRAP mean?)
20 Overhead Lunges (Girls use 25# plate, guys use 45# plate)
Rest while your partner goes


7:05 Group

Warmup:
General Dynamic
Kipping Practice
Shoulder Mobility

Strength:
Dynamic Effort Behind the Neck Push Press
10 sets of 2 reps at 70-75% of your 1 rep max, on ~1:00 interval

Conditioning:
4 rounds, with a partner-
3 Wall Climbs
AMRAP Pullups (girls, if grip is a major factor we will allow one drop)
20 Overhead Walking Lunges
Rest while your partner goes