Monday November 24th

Normal Schedule this week except
Thursday-ONLY THE BILL SHEEHAN TURKEY SANDWICH 5k
be here by 7:30am, run starts at 8 sharp

Friday. TBD. will post tomorrow.
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General Prep
400m Run
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2-3 Sets
5/5 World's Greatest Stretch
10 Knee Hug + Lunge and Twist
5 Barbell Strict Press + 5 Barbell Push Press
5 Press in Split
2 Split Jerks with Pause in the Catch

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Strength
Split Jerk

Every 90 seconds x 6 Sets
2 Split Jerks @ 75%+

Starting at 75% and building to roughly 85%
Should feel like we are moving towards a 2 rep max today

Modifications:
- Adjust to Push Jerk for any Knee issues or niggles with the lower back in the split stance
- Can adjust to push press or strict press for simplicity and strength development. (If so adjust to 6x4 for Push Press or Strict Press

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WOD
“Melts in Your Hands”

For Time:
21-18-15-12-9-6-3
Dual Dumbbell Push Press
*200m Run to Finish Each Round
Dumbbells: 50/35lb, 22.5/15kg

Level 2:
Dumbbells: 35/25lb, 15/12kg

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Level 1:


Dumbbells: 25/15lb, 12/7kg

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Masters 55+:
Dumbbells: 30/20lb, 14/9kg

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Time Domain: 11-15 minutes
Time Cap: 18 minutes

Stimulus: Run Capacity and Overhead Pressing Stamina
RPE: 8.5/10

Primary Objective: Complete each set of Push Press in 2 sets or less
Secondary Objective: Complete each run at close to 5k pace or around that 1:00 mark

Workout Notes and Strategy:
This one is a classic couplet of running and overhead pressing stamina. The goal here is to hit the Dumbbell Press in a strong big set to start, ideally unbroken before tackling the run and hitting that at a good strong pace. These are meant to be quick 200m runs that will bring you back to the descending rep scheme on the dumbbells allowing for sets to remain close to unbroken.

Modifications:
- Dumbbell Push Press: Lighten the load, move to strict press, adjust to a barbell for limited equipment needs, or adjust to Dumbbell Bench Press if overhead pressing is biggest limitation.
- Run: Adjust to 450/400m Bike Erg as the primary scale for the day. Alternatively if you have to run inside sub 8 Shuttle Runs

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