Friday, September 6th

Context: Practice – Range of motion and strength in the deadlift

Dynamic Warm Up Option: 100m Run with Medball or 2 min Jump Rope. Then 3 rounds of 10 Push-ups, 10 Goblet Squats, 10 KB Swings, 4 'Halos' per side. Then 5,4,3,2,1 with an empty bar: Straight Leg Deadlift, Hang Power Clean, Thruster, Bent Over Row

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 7x1 Deficit Deadlift 2 of 11 (7 sets of 1 reps, same weight across, 55-65%)

Super Set: 7x3 Weighted Strict Pull-up or progression (7 sets of 3 reps, same challenge with all sets)

Metabolic Conditioning: “Low Desert”


Double Under (Health: single unders)


DB Thruster (Health: 15lb/ Athletic*: 25lb/ Performance: 45lb)

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

Scaling Guide: 4 - 9 minutes.  Scale Up: 35/50lb DBs

Coaching Tips: This one will be 'saucy' for the shoulders, especially for people who jump

rope with wide arms and/or don't use hip drive to get those dumbbells overhead. Hustle

between transitions, otherwise a lot of time can be lost walking back and forth. More than half

of the reps are in the first two rounds so remember that when you finish the 8 thrusters. Push

to do the last rounds unbroken! If you really struggle with double unders, just do singles to

keep the speed and intensity up

Optional ‘Cash Out’ or Hypertrophy: 15 Push Ups, 30 cal Row, 2 rounds, OR 3 sets of 10-15 Weighted Ring Dips in a super set with 10-15 Renegade Rows

Scott McIntyre