Monday, October 7th

Context: Competition – Recording your results is for self-motivation.

Dynamic Warm Up Option: 400m run or 2 min Jump Rope. Then 3 sets of 2 Crab Bridges, 5 Bird Dogs per side, 5 Push-ups, 10 Air Squats. Then 3 sets of 5 with an empty bar: Hang Power Snatch, Rack Jerk, Overhead Squat, Bent Over Row

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 1-1-1-1-1-1-1 Front Squat (7 sets of 1 reps, adjust load each set)

Super Set: None.

Metabolic Conditioning: “Run Your Boat”

3 rounds for time of:

500m Row or 2 Muscle Cleans (Health: 35lb, Athletic*: 65lb/ Performance: 95lb) + 2 Burpees for 10 'rounds'

400m Run

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

Scaling Guide: Women: 12:30-16:00, Men: 11:00-14:00

TEAM VERSION: One person starts on the Row, one person starts on the Run. Switch once both of you are finished. If you are 'faster' than your teammate on a particular movement (like you are faster at Running than they are at the Row), pace yourself so you'll be more rested for the next movement.

Coaching Tips: The key to this one is to have a steady pace for all of the rounds. Avoid coming out too hot on the first round. The goal is to have every movement come in within 10 seconds of the last round. Maintain good rowing form and avoid the early arm pull and watch your power curve.

Optional ‘Cash Out’ or Hypertrophy: 3 sets of 15 Single Arm DB Press in a super set with 15-20 Jones Squats

Scott McIntyre