21-15-9-6 reps, for time of:
Dumbbell Z Press, 35/25 lbs
Strict Ring Dip
Dumbbell Deficit Push-up
21-15-9 reps, for time of:
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. “My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor
Today we are offering two versions of the hero wod J.T.
Dumbbell J.T. are for those who are still working toward the strength and stability in the pressing gymnastics movements
J.T. are for those who are who have the strength and stability in the pressing gymnastics movements and can realistically see themselves finishing in the time allotted below.
10:00-14:00 workout. We have a time line allotted for 18:00 – consider this wiggle room/breathing space, but not intended for athletes to go to 18:00>
Scoring – total time to complete the workout,
The 400m Farmer’s Carry/200m Run is scored separately. Consider this the ‘After Party’ in class time.
We love the Rings! Increasing stability on a frictionless plane.
If rings are limited, and cleaning is available, stagger the starting point for athletes.
Box or Bench Dips can also be used
Ring Dips are Strict
DEFICIT PUSH-UP (ON DB’S)
Range-of-motion at the bottom has been achieved when the chest and thighs make contact with the floor.
Disclaimer: the lighter the DB, the more likelihood of them rolling outwards. Have athletes block themselves in with plate or go from the hands.
FARMER’S CARRY (DB’s or KB’s)
We will start to incorporate more little after burner’s into days that allow for them.
The Farmer’s Carry is a phenomenal tool for grip strength, which is what we need if we want to pick things up.
After the workout, allow athletes a few minutes to recover, then start the 400m Farmer’s Carry together.
Expect this to take between 3:30-4:30.
Athletes will use two DB’s and can walk, jog, or run
EFFICIENCY TIPS (FOR ATHLETE’S)
Rest early and often for all movements.
The shoulder fatigues quickly and once “spent” will take a while to recover.
Once the press feels slow, take a quick break.
400m Farmer Carry (same weight as workout)
DB Z PRESS
Barbell Strict Press
Toe Supported Ring Dip
Jumping Ring Dips
Dips off a Box
Regular Push Up/Hands Elevated
DB Bench Press
FARMER’S CARRY & RUN