Sunday, September 22nd

Context: Competition – Pacing ‘for time’ workouts for competition

Dynamic Warm Up Option: 3 rounds: 10 Reverse Lunge Steps, 10 Push Ups, 3 Inch Worms, 15 Hollow Rocks. Then 3 sets of 5 with an empty bar: Straight Leg Deadlifts, Hang Power Clean, Shoulder Press, Front Squat

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: None.

Strength: 5-5-5-5-5-5 Shoulder Press (6 sets of 5 reps, adjust load each set)

Super Set: 6-6-6-6-6-6 DB Split Squat (6 sets of 6 reps, each side)

Metabolic Conditioning: “Open 17.5”

10 rounds for time (Health: 7 rounds):

9 Thrusters (Health: 35lb/ Athletic*: 65lb/ Performance: 95lb) or with DBs (15lb/30lb*/45lb)

35 Double Unders

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

Scaling Guide: 10 - 19 min, about 1:20per round.

Coaching Tips: Full breakdown, here. Pace the first few rounds a bit faster than the middle rounds. Consider doing the Thrusters in less sets so you don’t have to pick up the bar as often. When starting a new set, Squat Clean the first rep to save a bit of energy. Really focus on using the legs to drive the bar overhead to save the shoulders. Keep the hands close to the body on the Double Unders and remember that ‘fast’ Double Unders with a small jump will be more efficient than slow reps with a high jump!

Optional ‘Cash Out’ or Hypertrophy: 10 Bent Over DB Rows (two hand), 12 Burpees, 4 min, OR 3 sets of 12 Single Arm DB Bent Over Rows in a super set with 15 DB Bench Press (two hand)

Scott McIntyre