Doozy

Melaina Neisner | 01/28/2019 | 3

Okay, Friends, we have a doozy for y’all tomorrow.

AMRAP 15 

10 DB s2oh (55/53)

’50 mixed carry 

10 DB front squat 

10 toes to bar 

So I have three things I want to talk about, first let’s talk about s2oh. What is shoulder to over head (s2oh)? It literally just means get the dumbbells from your shoulders to the over head position using either of theses options, a) push press (using your hips, but NOT DROPPING UNDER THE  DB) or b) push jerk (using your hips AND dropping under the DBs.). How do you choose? Most people have a default where they are more comfortable. Typically people without much shoulder mobility favor push press, where as those with a little more mobility have an easier time getting underneath the db (or barbell) into the jerk catch position. For example, I have super mobile shoulders and my over head movements aren’t strong, so I used  the push jerk. In contrast, Kirstie who has very strong over head movements but not great shoulder mobility did push press for this work out. Your coach today will explain all this in more detail, and help you chose the right one.

Now let’s talk about this mixed carry. This is a new movement, you’ll have 1 db in the over head position and the other by your side in a farmers carry. You’ll walk the first half of the room (’25) with your right arm over head, and then switch on the way back (another ’25).

Alright, now let’s talk about how to tackle this shoulder smashing monster. The 3 dumbbell movements, the s2oh, the mixed carry and the dumbbell front squats are all going to be at the same weight, s2oh will likely be the limiting factor! A good rule of thumb when picking out your weights today will be: are you able to do 10 unbroken s2oh? And will you be able to make across the room without putting the dumbbell down? If the answer to both those are yes, then you’ll be good to go. If the answer is no, we’ll need to drop the weight down. And if it’s easy – chat with the coach about bumping up the weight!

Kirstie and I tested this work out completing 5 rounds and change! See if you can beat the score! Have fun with this one y’all, you’ll thank me later 🙂