Monday, July 15th

Context: Practice – Strict pull ups vs kipping pull ups first.

Dynamic Warm Up Option: 200m jog throwing medicine ball with partner or 2 min jump rope, then 3 rounds of 8 ring rows, 8 push-ups, 8 ring rows, 8 spiderman lunges (4 per side), Then 3 sets of 4 with an empty bar: straight legged deadlifts, hang power snatch, back squat, press behind the neck (snatch width)

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 5x5 back or box squat (5 sets of 5 reps, same weight across, 80-90%)

Super Set: 5x6 half kneeling single arm db press (5 sets of 6 reps, each side, same challenge with all sets) 

Metabolic Conditioning: “Bad Moon Rising”

AMRAP in 7 minutes

4 Strict DB Weighted Pull ups (Health: smallest band possible/ Athletic*: 10lb/ Performance: 20lb)

10 Burpees

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

Scaling Guide: 4 - 8 rounds, about 1:10 per round. Scale up: 20/45 lbs

Compare to: August 26, 2018

Coaching Tips: Don’t scale the weighted pull ups to be too light/easy otherwise this turns into just a burpee workout!  Keep these strict pull ups strict.  If you can’t do strict pull-ups (you have to kip) – DON’T KIP! Use a band or other assistance method. Today only strict is allowed.

Optional ‘Cash Out’ or Hypertrophy: 10 ring dips/ring push ups, 20 jumping jacks, 5 min, OR 3 sets of 12 db single arm press in a super set with 12 Ring rows.

Scott McIntyre