Thursday, July 18th

I know you are going to want to skip this day….don’t be that person.

Context: Practice – Maintain the same level of intensity through the entire effort through pacing and rotating movements.

Dynamic Warm Up Option: 2 min row or 2 min jump rope. Then 3 rounds of 8 kb halos, 8 kb swings, 8 goblet squats. Then 5,4,3,2,1 with an empty bar: pause power clean, power clean and jerk

Mobility/Activation/Prehab: Ankle

Skill Practice Warm Up: Each minute on the minute (EMOTM) for 7 minutes perform 1 pause power clean (3 sec pause at the knee), and then 1 power clean and jerk (no pause).  Adjust load each round (up or down according to form), but keep it in the 50-70% range of your max.

Strength: none

Super Set: none

Metabolic Conditioning: “Evasion 2.0”

Cover as much distance as possible in 25 minutes

Row, Run, DU, AirBike, Ski… split as desired.

Minimum 1500m row/ski required
Minimum 1200m run required
Minimum 200 Double Unders (Each DU counts as 3 meters for scoring purposes)
Max: 4,800m on AirBike (3 miles)

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

Scaling Guide: 4000m – 6500m

Coaching Tips: Plan on rotating between movements multiple times.  Many people find it beneficial to start with larger ‘sets’, then to decrease the distances as the rounds progress.  Starting with 100 double unders, then 1000m of rowing, then 800m of running, then doing 50 double unders, 800m of rowing and 600m of running, etc. Mix it up as much as you want, but be wary that the transitions will cost you time. As the time comes to a close, don’t run out too far from the clock (to make the distance traveled easier to estimate).

Optional ‘Cash Out’ or Hypertrophy: 3 sets of 10 ring outs in a super set with 12 db curls

Scott McIntyre