Saturday, October 12th

Context: Practice – Abdominal bracing and breathing for lifts and carries

Dynamic Warm Up Option: Coaches Choice

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 6x3 Deadlift (no deficit) 11 of 11 (6 sets of 3 reps, same weight across, 80-90%)

Super Set: 6x5 Weighted Strict Pull-up or progression (6 sets of 5 reps, same challenge with all sets)

Metabolic Conditioning: “Farmers Cardio 3.0”

In 13 minutes for max meters, with a partner:

DB Farmer Carry as far as possible

Every time a new partner picks up the dumbbells, perform 5 DB Thrusters before starting the next carry interval

Partners must run next to each other the entire time.

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

INDY VERSION: Carry DBs as far as possible in 9 minutes, perform 5 Thrusters each time you pick up the DBs (at the beginning, after a rest, etc.)

Scaling Guide: 600 - 1200m, Scale Up: 45lbs/65lbs dumbbells or 44/70 KBs

Coaching Tips: Start with a set of Thrusters then go right into the Farmer Carries. Try to push the distance a bit more because of the Thrusters at the beginning. Remember that if one person sets them down and then picks them back up again (and second partner 'skips' a round) they still must do the Thrusters. Use the hook grip if you can. Use a jogging pace if possible.

Optional ‘Cash Out’ or Hypertrophy: 16 DB Hang Power Snatch, 35 Double Unders, 4 minutes, OR 15 per side Single Arm DB Presses in a super set with 10-15 Bulgarian Split Squats

Scott McIntyre