Thursday, June 20th

Context: Practice – Glute activation and proper knee positioning on squats

Dynamic Warm Up Option: 3 sets of 10 Air squats, 10 ring rows, 30s plank or planche progression, 100’ kb single arm oh carry

Skill Practice Warm Up: None.

Strength: 7x3 back or box squat (7 sets of 3 reps, same weight across, 75-85%)

Super Set: 7x4 half kneeling single arm db press (7 sets of 4 reps, each side, same challenge with all sets)


AMRAP in 9 min

100m suitcase carry

(Health: 26lb, Athletic*: 35lb, Performance: 53lb) or 20' out and back x 6

10 goblet squat (same)

15 American kb swings (same)

*Each time you put the kb down, do 10 jumping jacks before picking it back up

Scaling Guide: 3 - 6 rounds, about 2 minutes per round. Scale Up: 53/70lb kb                                                         

Tips: Suitcase carries are farmer carries with one hand. Walk fast with the suitcase carry (don't run). Keep the shoulder 'packed' and your posture good. This will act as an 'active recovery' on later rounds. Switch hands as desired. You may hold the kb in the front rack or hang when not doing work (to avoid putting it down). Keep the chest up on the goblet squats. If you do have to put the 'bell down, take a bit longer of a rest so you don't have to put it back down right away.

Optional ‘Cash Out’ or Hypertrophy:
,5 min,
10 toes to bar
200m run

Scott McIntyre