Monday, July 29th

Context: Competition 

Dynamic Warm Up Option: 400m run with medball or 3 min jump rope. Then 3 sets of 10 'Jones squats', 10 ring rows, 30s plank or planche progression, 10 KB swings, 10-20m KB single arm oh carry

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: None.

Strength: 6x3 Power or Squat Snatch (6 sets of 3 reps, same weight across, 70-80%)

Super Set: 6x5 Single Arm Ring Row (6 sets of 5 reps, each side, same challenge with all sets)

Metabolic Conditioning: “Helen”

3 Rounds for Time:

400m Run or 2 Rounds of 30 Double Unders, 5 Burpees

21 American KB Swings (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb)

12 Kipping Pull-ups

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

Scaling Guide: 8 – 14 min, about 3-4 min per round. Scale Up: 53/70lb KB and Chest-to-Bar Pull-ups

Coaching Tips: Pace the first run (go much slower than you think you should); it will save you for the rest of the workout. Also, breakup the kettlebell swings up before failure, as you should save some of your strength for the pull-ups. Push the pace as you are finishing up the pull-ups, because you will have long rest (on the run) from pulling motions. Focus on using your hips to get kettlebell up, any excess pulling with the arms will slow you down on pull-ups.

Optional ‘Cash Out’ or Hypertrophy: 15 per side single arm DB presses in a super set with 10-15 Bulgarian Split Squats


Scott McIntyre