Public Whiteboard

Components

Shoulder Press

Karen

Shoulder H.J.

Settings

Workout

09Nov2015

Warm-up

Junkyard Dog Warm-Up

*Partner A sits with legs extended and arms out
*Partner B jumps over one arm, then legs, then over the other arm of Partner A. That is 1 rep, complete 10 reps each.

**Partner A gets in a table top position or on all 4's.
**Partner B jumps over Partner A (that's 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that's rep 2). Each partner does 10 reps.

Stretches: Coach Choice

Strength & Skill

Today increase weight to hard but doable. Work on Time Under Tension training:

Rep Tempo in Seconds: 3-1-X-0
- 1st column (3) is the eccentric, or lowering, component of the lift
- 2nd column (1) denotes any pause at overhead
- 3rd column (X) is the concentric, or lifting, component
- 4th column (0) denotes any pause at the rest position
**In non-nerd terms: Start Shoulder Press up "X" explosively, hold lockout 1 sec., take 3 sec. to lower & 0 sec. at down position.....Repeat.

Shoulder Press (5 Sets of 6 Reps @ 3110 Tempo)

Metcon

*Ensure full squat and contact with the target for rep to count.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Homework

Shoulder H.J. (60 each side)

Whiteboard:

Monday, November 09, 2015

Clients: