Monday, July 22nd

Context: Practice – Even though this is a ‘versus’ workout, don’t take it to ‘competition’ levels. Move at a pace that is good for you.

Dynamic Warm Up Option: Coaches Choice

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 3-3-3-3-3-3 Front Squat (6 sets of 3 reps, adjust load each set)

Super Set: 5-5-5-5-5-5 weighted ring dip or progression (6 sets of 5 reps)

Metabolic Conditioning: “Duel at Sea 3.0”

Against a partner, AMReps as possible in 10 min

One partner rows 250m or 1/2 mile airdyne

Other partner performs max reps of:

8 DB Thrusters (Health: 15lb, Athletic*: 30lb, Performance: 45lb)

8 Toes to Bar (Health: 16 sit ups, 2 sit ups = 1 'rep')

(after row, start where you left off)

Flip a coin or play to decide who gets to start on the rower or on the reps.

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

Scaling Guide: 50 - 80 reps, about 1 round for every time your partner rows.

Coaching Tips: Go hard on your first row, but save some 'juice' to be able to rep out some thrusters immediately after. Pay attention to where your 'opponent' is on their rows so you can pace accordingly. If you are finishing the row before the time cap, push even harder on the row. If you are finishing the reps, push hard to get as many reps as possible.

Optional ‘Cash Out’ or Hypertrophy: 15 Russian kb swings, 30 double unders, 5 min, OR 3 sets of 15 calf raises in a super set with 15 loaded glute bridges

Scott McIntyre