Friday, June 28th

Context: Practice – Bar path on cleans

Dynamic Warm Up Option: 200m run with medball, then 3 sets of 10 wall ball, 10 db muscle cleans, 10 squat jumps, 10 ring rows, Then 3 sets of 5 with an empty bar: straight leg deadlifts, bent over row, hang power cleans, push press

Skill Practice Warm Up: Spend 8 minutes working on HSPU and progressions

Strength: 3-3-3-3-3-3 power clean (6 sets or 3 reps, adjust load each round)

Super Set: 7-7-7-7-7-7 single arm db bent over row (6 sets of 5 reps on each side, adjust difficulty each set)

Metabolic Conditioning: “2k Row with Game Changer”

2000m row (all levels, record as benchmark)

GAME CHANGER: If you finish before 9 minutes - perform 5 Russian Kb swings (Athletic*: 35/Performance: 53lb) 5 burpees until minute 9. For comparing against other people subtract one second of time for each rep performed (5 swings and 5 burpees would be 10s)

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

Scaling Guide: Women: 8-10 minutes. Men: 7-9 minutes. Scale Up: Perform burpees over the rower

Coaching Tips: Pace the row as if you didn't have anything to do after it. Be sure to use a 500m pace on the monitor to have a negative split (your last 500m should be faster than your first). If you finish under the 'game changer' time, complete the reps you can, but do not sacrifice form.

Optional ‘Cash Out’ or Hypertrophy: 60s plank, 50 double unders for 5 rounds, OR 3 sets of 12 db curls in a super set with 12 Bulgarian split squats

Scott McIntyre