Monday, August 26th

Context: Competition – Move like you are being judged in a competition

Dynamic Warm Up Option: 2 sets of 10 push-up into downward dog, 10 sit ups with legs straight, 10 ring rows, then 3 sets of 5 with an empty barbell: straight leg deadlift, hang power clean, shoulder press, front squat, jerk

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 8 minutes working up to a challenging 3 rep Weighted Strict Pull-up (or progression)

Strength: 1-1-1-1-1-1-1 Deadlift (7 sets of 1 reps, adjust load each set) – test for next strength focus –

Super Set: None.

Metabolic Conditioning: “Open 13.4”

AMRAP in 7 min:

3 Clean and Jerks (Health: 55lb/ Athletic*: 95lb/ Performance: 135lb) or with DBs (20lb/35lb*/55lb)

3 Toes to Bar (Health: 2x Sit Ups)

6 Clean and Jerks

6 Toes to Bar

9 Clean and Jerks

9 Toes to Bar

keep going up…

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

Scaling Guide: 3-5 Rounds (40-90 reps). R3 (the 9s): 36 reps. R4: 60 reps. R5: 90 reps. Scale Up: 155/105 clean and jerk

Coaching Tips: Don’t be enticed to do big sets in the beginning just because you get to rotate between movements more often! Have a number to shoot for and pace your rep scheme to attain that, even in the first two minutes. 15 reps a min (1 every 4 sec) will put you at 105 reps (for example). Many people will get pretty far with singles on both the C&J and the toes-to-bar.  If your hands start to get a bit ‘chewed up’, modify to 2x sit ups or 1x GHD sit ups.

Optional ‘Cash Out’ or Hypertrophy: 16 Suitcase Lunges, 40 Double Unders, 5 min, OR 3 sets of 12 Narrow Grip Chin Ups in a super set with 10-15 Jones Squats

Scott McIntyre