Monday, July 8th

Context: Practice – Pacing for a longer workout

Dynamic Warm Up Option: 200m run with medball or 2 min jump rope, then 3 rounds of 8 squat jumps, 5 band pull aparts, 5 deadbug extensions (each side), 5 spiderman lunges (each side). Then 5,4,3,2,1 of each with an empty bar: deadlift, hang power clean, front squat, shoulder press

Skill Practice Warm Up: Spend 8 minutes working on HSPU and progressions

Strength: none

Super Set: none

Metabolic Conditioning: “In the Sun”

6 rounds, FGB Style

1 min single arm kb swings (Health: 26lb, Athletic*: 35lb, Performance: 53lb)

1 min 25’ lateral shuffle (No line touch)

1 min Row for calories

1 min rest

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

Scaling Guide: 240 - 340 reps, about 40-55 reps per round. Scale Up: kb hang power snatches rather than single arm swings

Coaching Tips: You can start on any movement, but they must be completed in order. Be VERY conservative on the earlier rounds because there is 6 rounds. The single arm kb swings are eyeball (Russian) height. Push hard on the lateral shuffles and don't get lazy here. Make sure you make the most out of every movement and you avoid wasting time on the transitions.

Optional ‘Cash Out’ or Hypertrophy: None.


Scott McIntyre