Sunday, October 6th

Context: Practice – Pacing for a bit less intensity and a bit less rest (the benefits).

Dynamic Warm Up Option: 2 min Jump Rope, then 3 rounds of: 8 Push Ups, 8 Ring Rows, 8 KB Halos, 8 KB Swings, 8 Goblet Squats

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: None.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Bass Reeves”

5 Cycles:

In 4 minutes (rest the remainder)

8 HSPU (Health: Standing DB Press, Athletic*: Kipping HSPU, Performance: Strict)

10 Power Clean (Health: 55lb Hang Power Clean/Athletic*: 85lb/Performance: 135lb) or 16 with DBs (15lb/35lb*/50lb)

10 Chest to Bar Pull Up (Health: Band assisted, Athletic*: 12 reps, Performance: 12 reps)

30 Double Unders (Health: 60 Singles)

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

Scaling Guide: Record completion time for each cycle and add it up. 12:30 to 18:45 combined time, about 3 min to complete the work each cycle.

Coaching Tips: Push the pace on the first round but spread the work out over 3 - 3.5 minutes for the later rounds. Try to have your last round be as fast as your first (or faster). If you do not finish the work in the allotted time, stop at minute 4 and start the next round with 25% less work (6, 7, 7, 24). Feel free to start with strict HSPU and then drop to kipping in later rounds.

Optional ‘Cash Out’ or Hypertrophy: None.

Scott McIntyre