WEDNESDAY 8.22.18
I know many of you thought that the day we did Jackie was Miranda's birthday because it was a repeat from her birthday LAST year - but TODAY is actually her birthday! And, since Jackie was already taken - enjoy this little mash up of a few of her favorite things.
For Total Time (Including Rest)
36 Devil Press
Rest 1 Min
21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups
Rest 1 Min
36 Devil Press
RX Men: 30-35# DBs / 75# Bar for Thrusters
RX Women: 15-20# Dumbbells / 45# Bar for Thrusters
RX + Men: 40# DBs / 95# Bar for Thrusters
RX + Women: 25# DBs / 65# Bar for Thrusters
Score: Total Time
Goal: Around 20 Min or Less
PROGRAM A
For Total Time (Including Rest)
36 Devil Press
Rest 1 Min
21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups
Rest 1 Min
36 Devil Press
RX Men: 30-35# Dumbbells
RX Women: 15-20# Dumbbells
RX + Men: 40# DBs
RX + Women: 25# DBs
Score: Total Time
Goal: Around 20 Min or Less
Notice that we put in a lighter weight dumbbell for RX today. We know that many of you don't have a lot of options for your dumbbell weights so if you only have the heavier ones (RX+) - it's ok to go for it. Either do the whole thing or if you need to - scale the devil press reps to half.
For the devil press you may also sub a plate burpee or a burpee + a KB swing if you want to do all of the reps and those would be more manageable for you.
For the devil press you will start with your hands on the dumbbells on the ground. You will either step or jump your feet back into a push up/sprawl type position. Get the chest and thighs to touch the ground at the bottom. Jump or step the feet in so they are on the outside of your hands/dumbbells. From here make sure your knees are bent, back is flat, and chest is up! Arms are straight. YOu will lift the dumbbells by driving your heels into the ground and lifting the chest. Once past the knees you will think of almost jumping and shrugging to bring momentum to the dumbbells. It will be almost a combo snatch/clean and jerk/kb swing motion to get the bells to a lockout position with the biceps by the ears. Do not allow your back to round as you bring them back down.
For the thrusters the bar will start on the shoulders. Keep the chest up as you reach the butt back and down. Heels are down about shoulder width apart. Drive the knees out and keep the belly tight and chest up. Get the butt below the knees. Stand hard and fast to pop the bar off of the shoulders. Finish with a press to lockout with the biceps by the ears. Lower back to shoulder for next rep.
Pull ups may be any style that will allow you to do at least sets of 5 or so each time. You may do kipping, strict, jumping, banded, or bar/ring row. If you perform jumping make sure you do not do a slow lower