Friday, July 26th

Context: Competition – Imagine you are being watched and judged by 100 people (hit the standards on every rep)

Dynamic Warm Up Option: 3 rounds: 8 air squats, 8 kip swings, 8 push-ups, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, hang muscle clean, shoulder press, front squat

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 2-2-2-2-2-2-2 Front Squat (7 sets of 2 reps, adjust load each set)

Super Set: 8-8-8-8-8-8-8 DB Bench Press or Floor Press (7 sets of 8 reps, adjust load each set)

Metabolic Conditioning: “Fortunate Son”

3 Rounds for Time:

12 Front Squats (Health: 65lb, Athletic*: 95lb, Performance: 135lb) or 16 with DBs (25lb, 35lb*, 50lb)

12 Burpee Pull-ups

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

Scaling Guide: 4 – 10 minutes, about 2-min per round.  Scale Up: OHS instead of front squats. Some may consider doing this for just the first round.

TEAM VERSION: Teams of 2. One person does front squats while other does burpee pull-ups. Rotate when each person is done.

Coaching Tips: Being able to do the first round of front squats unbroken is not a requirement (but it is probably a good idea as a rough guide for scaling). Ideally the third round should only be broken up into no more than 3 sets. Even less is better. Scale down and take the bar out of the rack if the squatting part is the easy part (and the clean is the difficult part). If you squat clean the first rep in a set, it counts as a ‘front squat’! For the burpee pull ups, the bar needs to be higher than your reach. As in: if you stand flat footed with your arms above your head, you are not able to grasp the pull up bar in the palm of your hand. Anything higher is extra.

Optional ‘Cash Out’ or Hypertrophy: 12 toes to bar, 12 box jumps, 5 minutes, OR 3 sets of 15-20 GHD sit ups in a super set with 15 loaded glute bridges


Scott McIntyre