Saturday, July 13th

Context: Practice – Paying attention to your partner in the gym and outside of the gym.

Dynamic Warm Up Option: 3 sets of 10 goblet squats, 10 kb swings, 10 scap pull ups, 2 crab bridges. Then 5,4,3,2,1 with an empty bar, front squat, shoulder press, good morning.

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 10 min working on pull up and kipping pull up progressions.  If ready, work on bar muscle ups.  Perform 5 sets of 5 reps of whatever progression you are working on.

Strength: none

Super Set: none

Metabolic Conditioning: “This is my bumper, there are many like it”

Teams of two, AMRAP in 20 min

400m Bumper Plate Farmer Carry (Health: 15lb/ Athletic*: 25lb/ Performance: 45lb db) both partners run together (or 20' out and back shuttle with plates x 15 times)

25 Bumper Plate Burpees (same)

25 Bumper Plate Squats (hug to chest) (same)

25 Supine Ring Rows

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

Scaling Guide: 2 – 4 rounds, about 6 minutes per round.

INDY VERSION: 100m farmer carry, 12 bumper plate burpees, 12 bumper plate squats, 12 ring rows, 1 minute rest, AMRAP 20 min

Coaching Tips: Don’t worry about splitting the work evenly. If one person is faster on one movement than the other have them do more reps. This will increase your overall speed for the whole workout is faster ensuring both of you get an equally hard workout. Trade often on the farmer carries, it will pay off big time on the later rounds. The same thing goes for the burpees. Go a little bigger on the squats and the ring rows. Remember to shift the reps to the partner who is going to do better at it!

Optional ‘Cash Out’ or Hypertrophy: 60s elbow plank, 2 min row, 2 rounds OR 3 sets of 12 db curls in a super set with 12-15 glute ham raises

Scott McIntyre