Monday, September 23rd

Context: Practice – ‘For Quality’ workouts and not going AHAP every day

Dynamic Warm Up Option: 3 rounds: 8 Ring Rows, 8 Push Ups with shoulder tap, 8 Goblet Squats, 2 Crab Bridges. Then 3 sets of 5 with an empty bar: Pause Muscle Clean with pause at knee, Hang Squat Clean, Bent Over Row

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging Power Clean (80-90%) or perform 4 reps on the minute for 6 minutes (50-60%).

Strength: None.

Super Set: None.

Metabolic Conditioning: “Smooth Sailing”

1 min per station FOR QUALITY - 5 rounds:

Archer Ring Rows

Single Leg Glute Bridge March

Russian Twist with Medball Slam (Health: 10lb/ Athletic*: 14lb/ Performance: 20lb)

KB Farmer Carry

Row or AirBike

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

Scaling Guide: Use a slow and deliberate pace. Spread the work out over the entire minute.

Compare to: NEW WORKOUT!

Coaching Tips: You may start on any movement, but they must be completed in order. The goal is not to be sore from anything today. Make sure the Ring Rows are easy enough to get 8-12 good reps per side each minute. Focus on keeping the hips open at the top of the Glute Bridge March. Use a challenging load on the KB Farmer Carries. Go harder on the Row/Airdyne if you want a bit more intensity.

Optional ‘Cash Out’ or Hypertrophy: 2 min row, 1 min Jump Rope, 2 min Row, OR 3 sets of 15-20 Banded Face Pulls in a super set with 15 Loaded Glute Bridges


Scott McIntyre