Friday, August 9th

Context: Practice – Take your time on each set of the deadlifts and the squats to make sure your midline is correct.

Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds of 3 inch worms with 10 shoulder taps in plank, 5 scap pull ups or strict pull ups, 10 goblet squats, 10 Russian KB swings

Mobility/Activation/Prehab: Ankle

Skill Practice Warm Up: Spend 10 min working up to a challenging set of sumo deadlifts

Strength: None.

Super Set: None.

Metabolic Conditioning: “57 Chevy” For Time:

15 Deadlifts (Health: 65lb/ Athletic*: 95lb/ Performance: 135lb) or 20 with DBs (25lb/35lb*/50lb)

200m Run or 20' (6m) out and back 'Shuttle' Run (no line touch) x 10

15 Front Squats (same) or 20 with DBs (same)

800m Run or 4 rounds of 40 Single Unders, 4 Burpees, 4 reps of 20' (6m) out and back Shuttle

15 Front Squats (same)

400m Run or 2 rounds of 40 Single Unders, 4 reps of 20' (6m) out and back Shuttle

15 Deadlifts (same)

200m Run or 20' (6m) out and back 'Shuttle' Run (no line touch) x 10

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 9 – 15 minutes, about 4-5 min to finish the first set of front squats.  Scale up to axle deadlifts and squats at 105/155lbs

TEAM VERSION: 15 synchronized deadlifts, 200m run together, 30 front squats one person at a time, 800m run together, 30 front squats one person at a time, 400m run together, 15 synchro DLs, 200m one at a time

Coaching Tips: Don’t sacrifice spine stability because you are winded!  Jog in from the runs and take a moment before picking up the bar.  Break the sets up early if you feel like you are having trouble using good form.  The total distance on the run is one mile (so the 400m in the middle is deliberate). Pace the running at or just a bit faster than what you might run a mile in.  Squat cleaning the first rep of a set does count as one of the front squats.

Optional ‘Cash Out’ or Hypertrophy: None.

Scott McIntyre